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Boot Camp Week 4: Firm all over with 10 simple moves
Kathleen Trotter
Globe and Mail Update
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Welcome to Week 4 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. In this final week, we're challenging all the major muscle groups
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2012 Boot Camp: Week 4
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 4's exercises, click here.
Beginners: 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. Do two cardio workouts (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 three full cardio workouts (click here for further instructions).
Have a question for personal trainer Kathleeen Trotter? E-mail trainer@globeandmail.com.
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Do 45 - 60 seconds of 'up-up down-down'
Click on the image to watch the video (opens in a new window)
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Do 45 - 60 seconds of standing bent-over rows
Click on the image to watch the video (opens in a new window)
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Do 45 - 60 seconds of overhead tricep extensions
Click on the image to watch the video (opens in a new window)
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Do 45 - 60 seconds of bicep curls to shoulder press
Click on the image to watch the video (opens in a new window)
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Do 45 - 60 seconds of squat-and-knee-ups
Click on the image to watch the video (opens in a new window)
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Do 30 - 60 seconds of lunges with lateral raise
Click on the image to watch the video (opens in a new window)
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Do 30 - 60 seconds of plank with 'jumping jacks'
Click on the image to watch the video (opens in a new window)
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Do 30 - 60 seconds of side plank with rotations
Click on the image to watch the video (opens in a new window)
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Do 45 - 60 seconds of 'swimming'
Click on the image to watch the video (opens in a new window)
