Go to the Globe and Mail homepage

Jump to main navigationJump to main content

(BananaStock/Getty Images/BananaStock RF)
(BananaStock/Getty Images/BananaStock RF)

Welcome to Boot Camp 2012 Add to ...

The holidays are over and it's time to get back in shape.

I designed this four-week boot camp to help anyone who has fallen off the workout wagon get back into the regular routine of working out. If you’re just looking to mix up your regular routine, this will do the trick too.

See the Week 1, Week 2, Week 3 and Week 4 programs. To learn about the program in general, read on. And to boost your workout with proper nutrition, visit our month-long healthy eating plan here.

What to expect

Every Monday in January, I'll outline a new strengthing exercise routine. Each exercise is accompanied by a video that you can watch to see the proper motions and form. I'll also outline some cardio targets.

We'll start off with simple moves, and then gradually add more challenging exercises and targets as the month progresses.

How it works

Do each exercise for the designated time. Beginner exercisers, follow the low end of the time range. Advanced exercisers should aim for the maximum time.

Try to fit in as many repetitions (with good form) of the exercise as you can in the suggested time. Don't worry if you need to slow down close to the end.

Do the exercises as one large circuit. Go through the different moves with little or no rest in-between. At the end of the circuit, take a two-minute break and then repeat.

What you need

A mat, free weights, a stability ball and hand towels.

How to pick a weight

Pick a weight that makes it challenging to complete the entire time duration, but not one that is so heavy that you can’t maintain good form.

How to pick your cardio activity

Any cardio activity is fine, as long as it is realistic, and will not exacerbate any medical condition you have. For example, don't say you’re are going to swim if the pool is an hour from your house and don't run if you have osteoarthritis.

In general, the treadmill, the elliptical, the rowing machine and spinning classes are all good options. I suggest picking an activity you are familiar with for the first two weeks to help get you in the swing of things. After two weeks, change to a new cardio activity to beat boredom and challenge yourself.

Report Typo/Error

Follow us on Twitter: @Globe_Health

Next story




Most popular videos »

More from The Globe and Mail

Most popular