Boot Camp Workout

 BootCamp Work out

Kim Johns – Personal Trainer

Please remember to keep the workout at your own pace but try to push yourself as hard as you can….

Remember: if it does NOT CHALLENGE you, it will NOT CHANGE you!!

START: one mile walk, run, or jog. (if you can jog the whole mile….do so)

Move quickly to every station. Do the following exercises:

  • 20 dips
  • 20 straight leg lifts (each leg)
  • 25 jumping jacks
  • 20 walking lunges
  • 20 push-ups (use a wall if you can’t do them on the ground)
  • 20 knee to elbow side crunch (20 ea. Side)

Repeat this 2-3 times


 Do each exercise for 20 seconds…give it all of your energy

10 second recovery….8 sets

Heel raises (all 8 sets)


  • High knee lifts (high impact or low)
  • Over head arm pull downs (you can add resistance if you like)
  • Squats
  • Front arm flys

REPEAT: this will give you the 8 sets, completing the Tabata workout

  • Crunches (make sure your shoulder blades come off  the floor)
  • Straight legs up in the air….reach for your shoe laces
  • Plank…hold (20 sec)
  • Plank…bring knee to elbow (alternating)

REPEAT:  this will give you the 8 sets, completing the Tabata workout.

Cool down and stretch!!! 

Drink LOTS of WATER!!



Click on the link below for a printable copy of the Boot Camp Workout.

BootCamp Work out

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