Read the intro to Boot Camp 2012 here. Watch videos for this week's strengthening exercises here.
Week 2
Beginners: Do the entire circuit three times 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 three times through, three times this week on non-consecutive days. Aim for the maximum time. Do two cardio workouts this week.
Cardio
Do the following 30-minute workout on any piece of cardio equipment:
All levels: Do a 5-minute warm-up.
Beginners: Do 4 sets where you work at a higher intensity for 1 minute, followed by 4 minutes at a moderate intensity.
Advanced exercisers: Do 6 sets where you work at a higher intensity for 1 minute, followed by 4 minutes of moderate work.
All levels: Cool down for 5 minutes.
Strengthening Circuit
1. Jumping Jacks: 1.5 - 2.5 minutes
2. Bum kicks: 1.5 - 2.5 minutes
3. Push-ups on the ball: 45 - 75 seconds
4. One-arm row on the resistance ball: 45 - 60 seconds (each arm)
5. Tricep kickbacks: 30 - 60 seconds (each arm)
6. Bicep curls: 30 - 60 seconds
7. Lunges: 45 - 60 seconds (each leg)
8. Hip bridges: 45 - 60 seconds
9. Front plank: 20 - 60 seconds
10. Side plank: 20 - 60 seconds
11. Half-Supermans: 45 - 90 seconds
Rest for 2 minutes before repeating the circuit.