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Looking for a fitness challenge? We dare you to try the Globe Life Boot Camp Add to ...

Just because it’s the final week doesn’t mean we’re going to let up the pace. This week, I want you to keep up your cardio intervals – in fact, I want you to do even more intervals. For how-to videos and the full four-week program, plus tips on getting started, choosing weights and calculating your heart rate, check out tgam.ca/bootcamp2013.

WATCH VIDEOS OF 2013 BOOT CAMP WEIGHT EXERCISES

Cardio

Beginner: Do three 20- to 30-minute workouts. Make two of them intervals: After a 10-minute warm-up, alternate 15 seconds of hard work followed by 45 seconds of moderate work for five to 10 minutes. Finish with a five-minute cool-down.

Advanced: Do three 30- to 45-minute workouts. Make two of them intervals: After a 10-minute warm-up, alternate 15 seconds of hard work followed by 45 seconds of moderate work for 15 to 20 minutes. Finish with a five- to 10-minute cool-down.

Weights

This week, you’ll complete the weight workout three times. If you choose to do weights on a different day than your cardio, make sure you start with a five- to 10-minute cardio warm-up. Do each exercise in the circuit back-to-back, without rest. At the end of each circuit, rest for one minute and then repeat.

Beginner: Do each circuit three times through. Complete the lower number of recommended reps and shorter duration of recommended times.

Advanced: Do each circuit three times through. Complete a higher number of recommended reps and longer duration of recommended times.

Circuit 1

1. Walking lunge: 10 reps each leg (Advanced: Hold weights in your hands.)

2. Push-up: six to 12 reps

3. Wood chop: 12 reps

Circuit 2

1. Squat and bicep curl: 12 to 15 reps

2. Hip lift and French press: 12 to 15 reps

3. Resistance-band external rotations: 12 to 15 reps

Circuit 3

1. Side plank: 10 reps (Advanced: Add a reverse fly)

2. V-hold: 10 reps (Advanced: Add a press)

3. Bird dog: 15 reps

Trainer's Tip: If you find it difficult to motivate yourself to work out, find a fitness buddy. A buddy will not only help you stay accountable, but hanging out with a friend will also make the workout more enjoyable.

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