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Boot Camp Week 1: Tighten all over in just 30 minutes Add to ...

Welcome to Week 1 of The Globe and Mail’s Summer 2012 Boot Camp.

Click here for a complete rundown of the program – including what equipment you’ll need, how many reps you should be doing and how to choose your cardio activity.

Remember to always check with your doctor before starting a new fitness routine.

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Week 1: Get moving and tighten all over

Beginner: Do the workout two times this week, on non-consecutive days. Complete each of the weight circuits twice.

Advanced: Do the workout three times this week on non-consecutive days. Complete each of the weight circuits two or three times.

The Workout

Click on each exercise to watch a video of personal trainer Kathleen Trotter demonstrating proper form.

Warm-up

Spend five to 10 minutes walking or jogging to a park.

Strength Circuit #1

Bench push-ups: 5-10 reps

Bench step-ups: 5-10 reps each leg

In-and-outs on bench: 5-10 reps

Repeat the circuit.

Cardio

Walk briskly, jog or run around the park for five to 10 minutes.

Strength Circuit #2

Bench scapula push-ups: 5-10 reps

Walking lunges: 5-10 reps each leg

Repeat the circuit.

Cool-down

Spend five to 10 minutes walking or jogging home.

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