Read the intro to Boot Camp 2012 here. Watch videos for this week's strengthening exercises here.
Week 3
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 (see below).
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 (see below).
Cardio
Do the following 30-minute workout on any piece of cardio equipment:
All levels: Do a 5-minute warm-up.
Beginners: Do 4 sets where you work at a higher intensity for 1.5 minutes, followed by 3.5 minutes at a moderate intensity.
Advanced exercisers: Do 6 sets where you work at a higher intensity for 1.5 minutes, followed by 3.5 minutes of moderate work.
All levels: Cool down for 5 minutes.
Strengthening Circuit
1. Burpies: 1- 2 minutes
2. Push-ups: 45 - 75 seconds
3. Knee tucks with a ball: 45 - 60 seconds
4. Bent-over rows: 45 - 60 seconds (each arm)
5. Tricep kickbacks: 45 - 60 seconds (each arm)
6. Bicep curls: 45 - 60 seconds
7. Lunges: 1 - 2 minutes (each leg)
8. Squats: 30 - 60 seconds
9. Side plank with rotations: 30 - 60 seconds
10. 'Swimming': 45 - 60 seconds
11. Half-Supermans: 45 - 90 seconds
Rest for 2 minutes before repeating the circuit.