Warm-ups 5 minute Warm-up, 1 minute each:

Walk in place, Front kicks, Shadow boxing, Side-to-side Twists, Arm circles

Cool-doWns 5 minute cool-downs:

Full body stretches, isolated muscle group stretches, deep breathing, joint rotations

Week 1 Day 1: Bodyweight Perform each exercise back-to-back for 30 seconds then perform 5 minute Warm-up exercises. Repeat 4 times with a 2 minute rest between each set.

Alternating Back Lunges (modification: alternating step backs) Wide Pushups (modification: on wall or on knees) Wide Squats (modification: half squat holding onto a chair or wall sit) Crunches (modification: can be performed standing or sitting) Hip Thrusters (modification: stand with back against a wall and thrust hips forward) High Plank (modification: on wall)

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Day 2: Medicine Balls (2 or 4 lbs) Perform each exercise for 1 minute and rest for 1 minute in between exercises. Repeat 4 times.

Swings V-ups (modification: hold ball above head and bend (fold) forward exhaling and squeezing abs) Slams Wide Squats w/ medicine ball Chest Presses (modification: half squat or wall sit) Tricep Extensions Sitting Side-to-Side Twists (modification: standing twists)

Day 3: Fit Bands (low resistance) Perform each exercise for 30 seconds. Jog in place for 1 minute after each exercise. Rest for 2 minutes and repeat 4 times.

Bent-over Rows Alternating Bicep Curls Wide Squats (both feet in bands, holding handles to shoulders) (modification: half squat or wall sit) Alternating Overhead Shoulder Presses (modification: one foot in band for less resistance) Stationary Lunges (alternating each foot in band, holding handles to shoulders) (modification: half lunges)

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Week 2 Day 1: Bodyweight Perform each exercise back-to-back for 45 seconds then perform 5 minute Warm-up exercises. Repeat 4 times with a 1 minute rest between each set.

Alternating Back Lunges (modification: alternating step backs) Wide Pushups (modification: on wall or on knees) Wide Squats (modification: half squat holding onto a chair or wall sit) High Plank (modification: can be performed on wall) Hip Thrusters (modification: stand with back against a wall and thrust hips forward) Plank (modification: on knees or on wall)

Day 2: Medicine Balls (4 or 6 lbs) Perform each exercise for 1 minute and rest for 30 seconds in between exercises. Repeat 4 times.

Swings V-ups (modification: hold ball above head and fold forward exhaling and squeezing abs) Slams Wide Squats w/ medicine ball Chest Presses (modification: half squat or wall sit) Tricep Extensions Sitting Side-to-Side Twists (modification: standing twists)

Day 3: Fit Bands (medium resistance) Perform each exercise for 1 minute. Jog in place for 1 minute after each exercise. Rest for 1 minute. Repeat 4 times.

Bent-over Rows Alternating Bicep Curls

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Wide Squats (both feet in bands, holding handles to shoulders) (modification: half squat or wall sit) Alternating Overhead Shoulder Presses Stationary Lunges (alternating each foot in band, holding handles to shoulders) (modification: half lunges)

Week 3 Day 1: Bodyweight and Dumbbells Perform each exercise back-to-back for 45 seconds. Rest for 2 minutes and repeat 4 times.

Walking Lunges (modification: half lunges) Standard Pushups (modification: on wall, chair, or knees) Squats with Overhead Shoulder Presses (modification: half squat or wall sit) Bent-over Dumbbell rows Hip Thrusters (modification: stand with back against a wall and thrust hips forward) Plank (modification: on knees or on wall)

Day 2: Medicine Balls (6 or 8 lbs) and Bodyweight Perform each exercise for 1 minute and rest for 1 minute after every other exercise. Repeat 3 times. Swings w/Tricep Extensions High Knee Runs (modification: march in place) Chops (30 seconds each side) Standing Bicycles Pushups (alternating ball from hand to hand with each pushup) (modification: on wall or on knees) Shadow Boxing Stationary Lunges (holding ball in front of chest) (modification: half lunges ) Jog in place

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Day 3: Fit Bands (low to medium resistance) and Bodyweight Perform each exercise for 30 seconds. Rest for 1 minute after every other exercise. Repeat 3 times.

Standing High Back Rows Standing Bicycles Alternating Bicep Curls Mountain Climbers (modification: jog or march in place) Wide Squats with Overhead Shoulder Presses (modification: half squat or wall sit) Jump Squats (modification: half squat with arms overhead) Alternating Upright Rows Crunches (modification: can be performed standing or sitting) Diamond Pushups (modification: on wall or on knees) Jog in place

Week 4 Day 1: Bodyweight and Dumbbells Perform each exercise back-to-back for 45 seconds. Rest for 1 minute and repeat 5 times. Walking Lunges (modification: walking half lunges) Standard Pushups (modification: on wall or on knees) Squats with Side Dumbbell Raises (modification: half squat or wall sit) Bent-over Dumbbell Flyes One-legged Hip Thrusters (20 seconds each side) (modification: stand with back against a wall and thrust hips forward) Alternating High Plank to Low Plank (modification: on knees or on wall)

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Day 2: Medicine Balls (6 or 8 lbs) and Bodyweight Perform each exercise for 30 seconds and rest for 1 minute after every other exercise. Repeat 3 times.

Swings w/ Tricep Extensions to Slams Jump Squats w/ ball (modification: half squat with ball overhead) Chops (15 seconds each side) Standing Side-to-side Twists Military Pushups (modification: on wall or on knees) Plank (modification: on knees or on wall) Stationary Lunges (holding ball overhead) (modification: half lunges) Jog in place

Day 3: Fit Bands (medium to heavy resistance) Perform each exercise for 1 minute. Rest for 30 seconds after every exercise and repeat 4 times.

Bent-over Back Rows Alternating Bicep Curls Wide Squats (both feet in bands, holding handles to shoulders) (modification: half squat or wall sit) Alternating Overhead Shoulder Presses Stationary Lunges (alternating each foot in band, holding handles to shoulders) (modification: half lunges)

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Week 5 Day 1: Dumbbells Perform each exercise back-to-back for 1 minute. Rest for 2 minutes and repeat 4 times.

Wide Squats (holding one dumbbell) (modification: half squat or wall sit) Laying Chest Presses (modification: pushups on wall or on knees) Squats with Front Dumbbell Raises (modification: half squat or wall sit) Bent-over Dumbbell Flyes Dumbbell Hammer Curls Overhead Tricep Extensions (one dumbbell)

Day 2: Medicine Balls (6 or 8 lbs) and Bodyweight Perform each exercise for 1 minute and rest for 1 minute after every other exercise. Repeat 3 times.

Swings w/Tricep Extensions to Slams Jump Squats w/ ball (modification: half squat with ball overhead) Chops (30 seconds each side) Standing Side-to-side Twists Military Pushups (modification: on wall or on knees) Plank (modification: on wall or on knees) Stationary Lunges (holding ball overhead) (modification: half lunges) Jog in place

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Day 3: Fit Bands (medium resistance) and Bodyweight Perform 3 exercises back-to-back for 30 seconds. Rest for 1 minute and continue the pattern until all exercises are complete. Repeat 4 times.

Seated Back Rows Seated Bicep Curls Jump Squats (modification: half squat with hands overhead) Standard Squats (both feet in bands, holding handles to shoulders) (modification: half squat or wall sit) Alternating Overhead Shoulder Presses Jump Squats (modification: half squat with hands overhead) Stationary Lunges (alternating each foot in band, holding handles to shoulders) (modification: half lunges) Front Band Raises Jump Squats (modification: half squat with hands overhead)

Week 6 Day 1: Dumbbells Perform each exercise back-to-back for 1 minute. Rest for 1 minute. Repeat 5 times.

Feet-together Squats (holding two dumbbells) (modification: half squat or wall sit) Laying Chest Flyes (modification: pushups on wall or on knees) Squats with Calf Raises (modification: half squat or wall sit) One-arm Dumbbell Back Rows (30 seconds each arm) Reverse Curls Tricep Kickbacks Lateral raises

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Day 2: Medicine Balls (6 or 8 lbs) and Bodyweight Perform each exercise for 1 minute and rest for 1 minute after every other exercise. Repeat 4 times.

Swings to Slams Jump Squats w/ ball (modification: half squat with ball overhead) Chops (30 seconds each side) Sitting Side-to-side Twists Diamond Pushups (hands on ball and ball on wall) Plank (modification: on wall or on knees) Stationary Lunges (holding ball overhead) (modification: half lunges) Jog in place (holding ball at chest)

Day 3: Fit Bands (medium to heavy resistance) and Bodyweight Perform each exercise back-to-back for 1 minute. Rest for 2 minutes. Repeat 4 times.

Bent-over Reverse Flyes Bicep Curls Mountain Climbers (modification: jog or march in place) Squats with Overhead Shoulder Presses (modification: half squat or wall sit) Alternating Upright Rows Crunches (modification: can be performed standing or sitting) Diamond Pushups (modification: on wall or on knees)

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Week 7 Day 1: Dumbbells Perform each exercise back-to-back for 1 minute. Rest for 1 minute. Repeat 5 times.

Walking Lunges with Side Dumbbell Raises (modification: walking half lunges ) Pushup to Alternating Back Rows (modification: on wall or on knees) Stiff-legged Deadlifts Wide Squat to Overhead Shoulder Presses (modification: half squat or wall sit) Bicep Curls Laying Tricep Extensions (modification: sitting or standing)

Day 2: Medicine Balls (6 or 8 lbs) and Bodyweight Perform each exercise for 1 minute and rest for 1 minute after every other exercise. Repeat 4 times.

Walking Lunges with side-to-side twists (modification: walking half lunges) Jumping Jacks Chops (30 seconds each side) Overhead Ball Toss Wide Pushups (alternating ball from hand to hand with each pushup) (modification: on wall or on knees) Plank (modification: on wall or on knees) Standard Squats (holding ball overhead) (modification: half squat or wall sit) Jog in place (holding ball at chest)

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Day 3: Fit Bands (medium to heavy resistance) and Bodyweight Perform each exercise back-to-back for 1 minute. Rest for 2 minutes. Repeat 4 times.

Back Lunge to Bent-over Reverse Flyes (30 seconds on each leg) Bicep Curls to Overhead Shoulder Presses Mountain Climbers (modification: jog or march in place) Squats to Overhead Tricep Extensions (modification: half squat or wall sit) Upright Rows Crunches (modification: can be performed standing or sitting) Diamond Pushups (modification: on wall or on knees)

Week 8 Day 1: Dumbbells and Bodyweight Perform each exercise for 30 seconds. Rest for 1 minute after every other exercise. Repeat 4 times.

Dumbbell Side Raises Dumbbell Front Raises Wide Pushups (modification: on wall or on knees) Standard Pushups (modification: on wall or on knees) Bent-over Back Rows Stiff-legged Deadlifts Feet-together Squats (modification: half squat or wall sit) Wide Squat (modification: half squat or wall sit) Bicep Curls Tricep Extensions

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Day 2: Medicine Balls (8 or 10 lbs) and Bodyweight Perform each exercise back-to-back for 1 minute. Rest for 2 minutes. Repeat 4 times.

Laying Chest Presses w/ ball (modification: pushups with ball on wall or on knees) Bicycles Staggered Pushups (modification: on wall or on knees) Laying Tricep Extensions (modification: sit or stand) Alternating Fire Hydrants (modification: standing side-to-side leg raises) High Plank to Low Plank (modification: on wall or on knees) Standard Squats (holding ball overhead) (modification: half squat or wall sit) Jog in place (holding ball at chest)

Day 3: Fit Bands (medium to heavy resistance) and Bodyweight Perform each exercise back-to-back for 1 minute. Rest for 2 minutes. Repeat 4 times.

Fit Band Chops (30 seconds each side) Mountain Climbers (modification: jog or march in place) Alternating Overhead Shoulder Presses Mountain Climbers (modification: jog or march in place) Wide Squats to Side Bicep Curls (modification: half squat or wall sit) Mountain Climbers (modification: jog or march in place) Upright Rows Mountain Climbers (modification: jog or march in place) Crunches (modification: can be performed standing or sitting) Mountain Climbers (modification: jog or march in place)

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auTHors

Georgette Pann Co owner of NutriFitness LLC. She has 25+ years experience in the Health and Fitness field with expertise in fitness bootcamps. She is author and creator of the best selling "Sure Victory Fitness Bootcamp Business in a Box" at http://thefitnessbootcamp.com and Sure Results: The Ultimate Book of Bootcamp Workouts http://fitnessbootcampworkout.com. To grab some Free Bootcamp Business Building Tools go to The Fitness Bootcamp Inner Circle Blog for

bootcamp trainers and fitness Pros at http://thefitnessbootcampclub.com

Tammy Greear Co-owner and business manager of NutriFitness Personal Training Studio http://thenutrifitness.com She is a certified personal trainer and has over 10 years experience in the Health and Fitness industry with expertise in weight loss/gain, nutrition, bodybuilding, fitness contest preparation and fitness bootcamps. She is creator of Zen-Tempo body flow workout and WIRRED fitness endurance workout. Tammy co-authored the best selling “Sure Victory Fitness Bootcamp Kit” available at http://thefitnessbootcamp.com

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