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Boot Camp Week 4: Push your body to the limit

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Welcome to Week 4 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.

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Week 4: Push your body to the limit

Beginner: During this final week, you will do two sets of intervals and three weight circuits. Do the workout three times a week, on non-consecutive days. Complete each of the weight circuits twice. During the two interval segments, do the lower end of recommended intervals.

Advanced: During this final week, do two sets of the intervals and three weight circuits. During the interval segments, 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 Kathleen demonstrating proper form.

Warm-up

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Spend 10 minutes walking or jogging to a park.

Strength Circuit #1

Bench push-ups: 10-15 reps

Bench step-ups: 8-15 reps each leg

In and outs on bench: 15-20 reps

Repeat the circuit.

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Cardio

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

Bench dips: 10-15 reps

Lunges with resistance band: 8-12 reps each leg

Cardio

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 #3

Squats with resistance band: 10-15 reps

Reverse flies with resistance band: 10-15 reps

Rows with resistance band: 10-15 reps

Cool-down

Spend 10 minutes walking or jogging home.

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