Boot Camp Week 1 - It's time to get moving
Kathleen Trotter
Published
Last updated
Welcome to Week 1 of Globe Life's 2012 Winter Boot Camp. This four-week program, designed by personal trainer Kathleen Trotter, can be done at home or at the gym, whether you're looking to get back on the workout wagon or just want to shake up your routine. Check back each Monday in January for a new set of strengthening exercises and cardio targets. This week, we focus on nine key exercises.
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2012 Boot Camp: Week 1
Click through this gallery to view the exercises for this week and to watch video demonstrations of each one.
Do each move for the designated time. Try to fit in as many repetitions (with good form) of the exercise as you can in the suggested time. Don't worry if you need to slow down close to the end.
Any cardio activity is fine, as long as it is realistic, and will not exacerbate any medical condition you have.
For a full explanation of the 2012 Boot Camp program, click here. For a quick reference sheet of Week 1's exercises, click here.
Beginners: Do the entire circuit twice 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 twice through, three times this week on non-consecutive days. Aim for the maximum time. Do two cardio workouts this week.
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For a full explanation of the 2011 Boot Camp program, click here.
Do 1 - 2 minutes of jumping jacks
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Do 1 - 2 minutes of bum kicks
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Do 30 - 60 seconds of push-ups
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Do 45 - 60 seconds of wide rows on a resistance ball
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Do 45 - 60 seconds of lunges on each leg
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Do 45 - 60 seconds of hip bridges
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Do 10 - 60 seconds of front plank
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Do 10 - 60 seconds of side plank
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Do 45 - 60 seconds of half Supermans
Targets: back, from upper back to glutes
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