Go to the Globe and Mail homepage

Jump to main navigationJump to main content

(Thinkstock)
(Thinkstock)

This week's boot camp: Add intervals for intensity Add to ...

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.

Below is week three of the program. If you missed weeks one and two, scroll down to the bottom to see the full program.

More related to this story

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.

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 three times 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. While doing lunges and squats, hold free weights.

Cardio (walking, running, biking, swimming)

Beginner: Do two cardio workouts of 20 minutes each. This week add intervals to your workout. You can add these to any type of cardio exercise. For 10 minutes in the middle of your workout, do 45 seconds at regular speed, followed by 15 seconds at a higher speed.

Advanced: Do two cardio workouts of 40 minutes each. This week add intervals to your workout. You can add these to any type of cardio exercise. For 20 minutes in the middle of your workout, do 45 seconds at regular speed, followed by 15 seconds at a higher speed.

Circuit one

Lunge away from wal l 8 reps

Push-ups 6-8 reps

One arm row 12-15 reps

Front plank 10 - 30 seconds

Circuit two

Squat away from the wall 8 reps

Biceps curl to shoulder press 12-15 reps

French press with your head and shoulders on the ball 12-15 reps

Side plank 10 - 30 seconds

FOLLOW THE REST OF THE PROGRAM

Week one

Week two

Related contentWeek four

Week five

Week six

In the know

Most popular videos »

Highlights

More from The Globe and Mail

Most popular