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(Stockbyte/Thinkstock)
(Stockbyte/Thinkstock)

Boot Camp Week 1 quick reference sheet Add to ...

Read the intro to Boot Camp 2012 here. See Week 1's full program here .

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Week One

Beginners: Do the entire circuit twice through, two times this week on non-consecutive days. Aim for the low end of the time range. Do one cardio workout this week.

Advanced exercisers: Do the entire circuit twice through, three times this week on non-consecutive days. Aim for the maximum time. Do two cardio workouts this week.

Cardio

Do any cardiovascular activity of your choice, at a moderate intensity for thirty minutes.

Circuit

1. Jumping Jacks: 1-2 minutes



2. Bum kicks: 1-2 minutes



3. Push-ups: 30-60 seconds



4. Wide rows on the resistance ball: 45 seconds - 1 minute



5. Lunges (per leg): 45 seconds - 1 minute



6. Hip bridges: 45 seconds - 1 minute



7. Front plank: 10 seconds - 1 minute



8. Side plank: 10 seconds - 1 minute



9. Half-Supermans: 45 seconds - 1 minute



10. Rest: two minutes

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