Weight Loss Boot Camp Workout Routine #1. Great for burning fat and building lean muscle.
We Call It The 6×10 Burner!
Boot camp workouts have been the rage for the last 5 years or so in the mainstream public. This is for good reason too because where the workouts came from are reflective of the level of fitness and conditioning that can be achieved. You only need to look at some new soldiers as they come out of boot camp to see the massive changes this kind of fast paced exercise routine can have on the body.
Being a personal trainer and an ex-infantry soldier myself, I have built quite a collection of favorite boot camp style workouts over the years that I love to do and share with my clients. The workout routine below is one of them. This 6 X 10 workout is a great standby that I use in my commando cardio boot camp class quite frequently and they love it.
In this workout routine you get the benefits of a cardio workout and a resistance training workout all in one. As long as you pick weights that will be challenging for you, a workout like this will leave you with very little gas left in the tank.
Start off with one minute of these good old-fashioned army standbys:
That should get you nice and warm. From here it is strongly suggested to go through a full body stretching process. Not only will this make the movements safer to perform but your level of soreness the next day will not be debilitating. If any of these exercises are unknown to you, there are loads of exercise videos on the website linked below to show you how they are to be done properly.
The Boot Camp Routine
The exercises are paired together and supersetted. This means you have no rest between one exercise and the other. Once you are done all six supersets, then you can take a rest. If you do need a rest, then you do a cardio type movement for 1 minute. Jumping jacks, stepping or mountain climbers will set the burn in and melt off the fat.
Unless stated otherwise, all exercises you see here are done for six sets of 10 reps.
Here is where we workout the chest and back.
A1) Pushups with feet elevated
A2) Double dumbbell Rows
Now we move on to the shoulders, triceps and biceps.
B1) Standing dumbbell presses
B2) Standing dumbbell curls
B3) Lying Skull crushers
Do one minute of step between this group of these shoulder and arm exercises.
You cannot say your having a great workout, especially a boot camp workout without hitting those glutes and quads hard! So let get some leg action going.
C1) Jumping lunges 6×10
C2) Do one minute step between each one.
Do three different styles of step.
Now lets tie in the upper and lower body by hitting the core and stabilizer muscles with this great combination.
D1) Russian scissor flutter kicks with the med ball
D2) Burpees on the bench
This group that works the core muscles is done for 4 supersets of 20 reps. This should get you breathing good and hard.
Now lets start to cool down with some easy stuff. Calves are a smaller body part and even though you may be a little whipped at this point, you can finish it off! You are still going to work your cardio with the mountain climbers but the heavy lifting is pretty much done.
E1) Standing calve raises
E2) Squat style calf raises
E3) Mountain climbers
This group of calf burning fun is done for 3 sets of 30 repetitions.
That should do it for you. If you need more, fill some time with Burpees and mountain climbers. Hit them back to back until you have nothing left if that’s the goal. Doing this routine three times a week can turn a tubby into a terminator!
It is always important to take a few minutes for stretching yourself and your tight muscles. Make sure you get all the muscle groups nice and loose. It great to be boot camp fit and be able to go until the sun goes down, but if you cannot touch your toes, you cannot pick up your gun or your groceries!