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Read the intro to Boot Camp 2012
Week One
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.
Cardio
Do any cardiovascular activity of your choice, at a moderate intensity for thirty minutes.
Circuit
1. Jumping Jacks: 1-2 minutes
2. Bum kicks: 1-2 minutes
3. Push-ups: 30-60 seconds
4. Wide rows on the resistance ball: 45 seconds - 1 minute
5. Lunges (per leg): 45 seconds - 1 minute
6. Hip bridges: 45 seconds - 1 minute
7. Front plank: 10 seconds - 1 minute
8. Side plank: 10 seconds - 1 minute
9. Half-Supermans: 45 seconds - 1 minute
10. Rest: two minutes