Sample Workout

Missed one of our workouts? No problem! Do this sample workout instead. It’s very similar to what we do at bootcamp!


*Use a set of medium dumbbells for most of these.
  • Warmup with fast walk, jumping jacks or stairs for 3-5minutes.
  • 20 pushups and then 40 reverse lunges or walking lunges if you have the space (use weights if you want to make it harder) – repeat both sets
  • 12-15 shoulder presses overhead + a wall sit for 60-90 seconds -repeat both sets
  • 12-15 Bent over rows (keep your back flat and squeeze your shoulder blades) + 30 “Froggers”: – Repeat both sets
  • 12-15 Bicep Curls + 15 burpees. Repeat both sets.
  • 30 kneeling glute raises on each leg (use a weight to make it harder): Repeat both sides for 2 sets total.
  • 30 crunches on a stability ball (big ball) or Bosu. If you don’t have either – do V-ups on the floor instead.
  • Alternate 25 heel raises (heels to ceiling) and 25 toe touches. repeat for 2 sets.
  • Plank with alternating leg/arm raises for 1 minute:
  • stretch