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Work up a sweat in week five of our summer boot camp 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 five of the program. If you missed weeks one through four, scroll down to the bottom to see the full 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.



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 three times.

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. At the end of each circuit, do a minute of jumping jacks.

Cardio (walking, running, biking, swimming)

Beginner: Do two cardio workouts 30 minutes each. This week your cardio workout should include intervals where you do three minutes of intense work followed by two minutes of recovery for a total of 10 minutes in the middle of your workout.

Advanced: Do three cardio workouts of 40 minutes each. This week your cardio workout should include intervals where you do three minutes of intense work followed by two minutes of recovery for a total of 20 minutes in the middle of your workout.

Circuit one

Push-ups on ball 6 reps

Knee tucks on ball 6 reps

Lunge and biceps curl 8 reps

One arm row 12-15 reps

Circuit two

Squat and shoulder press 8 reps

French press on ball 12-15 reps

Stability ball crunch 8 reps

Hip bridge 10 reps

FOLLOW THE REST OF THE PROGRAM

Week one

Week two

Week three

Week four

Week six

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