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Get in shape for summer with our six-week boot camp Add to ...

Soon it will be time to shed those winter layers and welcome warmer days.

Our six-week boot camp from personal trainer Kathleen Trotter - featuring two weight-training circuits that change every week, as well as recommendations for cardio workouts - will jump-start your fitness routine to help get you in shape just in time for summer.

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Below is week one of the program. Click the links below in Circuit 1 and 2 to see video demonstrations of each exercise, and print our calendar (for the beginner and advanced workouts) to make remembering workouts a cinch. Scroll down to the bottom of this article to see links to the full six weeks.

What you need

A resistance ball, some free weights and a mat. Pick a weight light enough that you can perform your repetitions using proper form. On the final repetition of the final set, you should feel like that was the last repetition you could have completed with good form.

Strength Training

Beginner (you've never consistently lifted weights for more than six months): Do the program below twice this week, on non-consecutive days. Each exercise within the circuit should be done back to back with no rest. Rest for one minute at the end of the circuit and then repeat. Do each circuit twice.

Advanced (you have been working out regularly for over six months): Do the program below twice this week, on non-consecutive days. Each exercise within the circuit should be done back to back with no rest. Rest for one minute at the end of the circuit and then repeat. Do each circuit three times.

Cardio (walking, running, biking, swimming)

Beginner: Do two cardio workouts of 20 minutes each.

Advanced: Do two cardio workouts of 30 minutes each.

Circuit 1

Lunge with a ball 8 reps

Bench press 12-15 reps

Wide row on ball 12-15 reps

Front plank 10 - 20 seconds

Circuit 2

Ball squat 8 reps

Biceps curl to shoulder press 12-15 reps

French press 12-15reps

Bird dogs 8 reps

FOLLOW THE REST OF THE PROGRAM

Week two

Week three

Related contentWeek four

Week five

Week six

 

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