Total Body Boot Camp Workout

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By: Margot Rutigliano, CPT

A few weeks ago, we conducted an invigorating bodyweight workout at the beach during one of the morning sessions of Vita Boot Camp. The feedback was overwhelmingly positive; participants felt the right mix of challenge and satisfaction, experiencing that unique blend of fatigue that feels both rewarding and strenuous. I enjoy sharing our Vita Boot Camp workouts periodically, not only to allow our boot camp vacation guests to replicate them at home but also to give all of you a taste of the real workouts we do at the retreat.

While you may not have access to a beach, working out on sand adds a level of intensity that can't be matched. Sand workouts burn up to 50% more calories, challenge your balance, and strengthen your feet and ankles, all while providing a softer surface to land on. If you have a beach nearby, fantastic! If not, try a sand volleyball court, your backyard, or a park with grass to incorporate the element of an uneven surface.

Tips for This Workout:

  1. Warm-Up Thoroughly: We emphasize an extensive warm-up during our morning boot camp sessions, which may include dynamic warm-ups, light intervals, and foam rolling. Ensure you are adequately warmed up before starting the workout—your heart rate should be elevated, and you should feel ready for a substantial workout.

  2. Modify as Needed: Tailor the workout to your fitness level. For example, if jump squats are too challenging, modify them to intense air squats or weighted squats without jumping. It's crucial to work within your limits to avoid injury and ensure effectiveness.

  3. Cool Down and Stretch: End your workout with a cool-down session, which could be a short walk or jog. Incorporate flexibility exercises or foam rolling to help your muscles recover and return to their pre-workout state. Our sessions typically conclude with either a dynamic warm-down, static stretching, or myofascial release.

The Total Body Workout

Circuit 1:

  • Push-Ups: 30 seconds + 20 seconds rest x 4

  • Squats: 30 seconds of squat jumps + 20 seconds rest x 4

  • Speed Jacks: 30 seconds of fast jumping jacks + 20 seconds rest x 4

  • Active Recovery: 30 seconds to 1 minute (walking, step touch, jog, etc.)

Circuit 2:

  • Plank with Alternating Leg Raise: 30 seconds + 20 seconds rest x 4

  • Forward Alternating Lunges: 30 seconds + 20 seconds rest x 4

  • Speed Run: 30 seconds of fast feet in place + 20 seconds rest x 4

  • Active Recovery: 30 seconds to 1 minute (walking, step touch, jog, etc.)


 
 


Circuit 3:

  • Bridge with Alternating Leg Raise: 30 seconds + 20 seconds break x 4

  • Rotating Plank: 30 seconds + 20 seconds break x 4

  • Side Lunges (alternating): 30 seconds + 20 seconds break x 4

  • 1, 2, 3 Lateral High Knees: 30 seconds + 20 seconds break x 4

Circuit 4 - Sprints (Optional):

  • Sprints x 10: Each sprint should be 30 seconds to 1 minute followed by sufficient recovery time to bring your heart rate down and allow you to talk and breathe comfortably.

  • Modification: If sprints are too intense, opt for a power walk, light jog, or run. You can also reduce the number of intervals to 3-5 instead of 10.

This total body boot camp workout targets the lower body, upper body, and core while elevating your heart rate. It's designed to shape and tone your entire body and improve cardiovascular conditioning. We love using the beach to add intensity and challenge in unique ways, but if you don't have access to a beach, any uneven surface like a yard or park will do. The key is to have fun, move your body, and burn some calories!


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