iStockphoto
Boot Camp Week 3: Tighten your tush in 20 minutes
Kathleen Trotter
Globe and Mail Update
Published
Last updated
Welcome to Week 3 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 new exercises and cardio targets. This week, we're adding some moves to firm your backside
-
2012 Boot Camp: Week 3
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.
Any cardio activity is fine, as long as it it will not exacerbate any medical conditions.
For a full explanation of the 2012 Boot Camp program, click here. For a quick reference sheet of Week 3's exercises, click here.
Beginners: Do the entire circuit twice through, with a two-minute break in-between. Complete the routine three times this week on non-consecutive days. Do one cardio workout (click here for further instructions).
Advanced exercisers: Do the entire circuit three times through, with a two-minute break in-between each round. Complete the routine three times this week on non-consecutive days. Add 10 minutes of cardio before each weight workout. Additionally, do two full cardio workouts (click here for further instructions).
Have a question for personal trainer Kathleeen Trotter? E-mail trainer@globeandmail.com.
-
Do 45 - 75 seconds of push-ups
Click on the image to watch the video (opens in a new window)
-
Do 45 - 60 seconds of knee tucks on a ball
Click on the image to watch the video (opens in a new window)
-
Do 45 - 60 seconds of standing bent-over rows
Click on the image to watch the video (opens in a new window)
-
Do 45 - 60 seconds of tricep kickbacks. Repeat for each arm
Click on the image to watch the video (opens in a new window)
-
Do 45 - 60 seconds of bicep curls
Click on the image to watch the video (opens in a new window)
-
Do 1- 2 minutes of lunges on each leg
Click on the image to watch the video (opens in a new window)
-
Do 30 - 60 seconds of side plank with rotations
Click on the image to watch the video (opens in a new window)
-
Do 45 - 60 seconds of 'swimming'
Click on the image to watch the video (opens in a new window)
