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Boot Camp Week 2: Put your rear in gear Add to ...

Welcome to Week 2 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. And if you’re just joining us, head there for the previous week’s workout instructions.

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

Week 2: Put your rear in gear

Beginner: Do the workout two times a week, on non-consecutive days. This week, increase the number of times you complete each circuit to three. Also, increase each of your cardio segment to 10 minutes.

Advanced: Do the workout three times a week on non-consecutive days. This week, increase the amount of times you complete each circuit to three. Also, increase each of your cardio segment to 10 minutes.

Warm-up

Spend 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 two more times.

Cardio

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

Strength Circuit #2

Bench scapula push-ups: 5-10 reps

Bench mountain climbers: 20-30 reps

Walking lunges: 5-10 reps each leg

Walking squats: 5-10 reps each direction

Repeat the circuit two more times.

Cool-down

Spend 10 minutes walking or jogging home.

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