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Welcome to Week 3 of The Globe and Mail's Summer 2012 Boot Camp.

Click here for a complete rundown of the program – including what equipment you'll need, how many reps you should be doing and how to choose your cardio activity. And if you're just joining us, head there for the previous weeks' workout instructions.

Remember to always check with your doctor before starting a new fitness routine.

Week 3: Get fit faster with cardio intervals and a resistance band

Beginner and advanced: Do the workout three times a week, on non-consecutive days. Do each of the weight circuits three times though.

Beginner: In the middle cardio segment, do the lower end of recommended intervals.

Advanced: In the middle cardio segment, do the higher end of recommended intervals.

Remember, intervals are relative to your fitness level. If you are a beginner, your "fast" interval may be walking at a slightly higher speed. If you are advanced, your "fast" interval may be an all-out sprint. Work at your personal fitness level.

The Workout

Click on each exercise to watch a video of personal trainer Kathleen Trotter demonstrating proper form.


Spend 10 minutes walking or jogging to a park.

Strength Circuit #1

Bench push-ups: 8-15 reps

Bench step-ups: 8-15 reps each leg

In-and-outs on bench: 10-15 reps

Repeat the circuit two more times.


Do intervals where you alternate 15 seconds of "hard" work with 45 seconds of moderate work, for a total of five to 10 minutes.

Strength Circuit #2

Bench mountain climbers: 30 - 50 reps

Lunges with resistance band: 8-12 reps each leg

Walking squats: 5-10 reps each direction

Rows with resistance band: 10-15 reps

Repat the circuit two more times.


Spend 10 minutes walking or jogging home.

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