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Tom’s High Intensity Home Boot Camp Workout

Good Morining Tom, Coach Justin here! I’ve put together a 45-minute workout that will hit strength, cardiovascular, and functional training goals, designed specifically for you. Let’s get started!

Workout Overview:

  • Duration: 45 minutes
  • Intensity: Moderate-High (RPE 6-7)
  • Equipment: 40″ Superband (resistance band), body weight, chair, and step
  • Primary Modality: Strength Training
  • Secondary Modality: Cardiovascular Training
  • Third Modality: Functional Training
  • Format: Straight Sets, HIIT, and Circuit Training

Let’s break it down:

1. Warm-Up (5 minutes)

Purpose: To gradually increase your heart rate and prepare your muscles for exercise.

  1. March in Place (1 minute)
  • Keep your knees high and swing your arms to warm up your entire body.
  1. Arm Circles (1 minute)
  • Extend your arms out to the sides and make small circles, gradually increasing the size of the circles.
  1. Dynamic Lunges (2 minutes)
  • Step forward with one leg and lower your hips until both knees are bent at about 90 degrees. Alternate legs.
  1. High Knees (1 minute)
  • Run in place, driving your knees up towards your chest.

2. Exercise Block 1: Strength Training (15 minutes)

Format: Straight Sets (Complete all sets of one exercise before moving to the next)

  1. Bulgarian Split Squat with Resistance Band (3 sets of 10 reps per leg)
  • Secure one end of the band under your front foot, the other end around your shoulders.
  • Place the back foot on a step or chair.
  • Lower your hips, keeping your front knee behind your toes.
  1. Seated Resistance Band Rows (3 sets of 12 reps)
  • Sit on the floor with your legs extended straight.
  • Place the band around your feet and hold each end of the band.
  • Pull the band towards your torso, keeping elbows close to your body.
  1. Resistance Band Presses around Back (3 sets of 12 reps)
  • Wrap the band around your back, holding each end in your hands.
  • Press forward, fully extending your arms in front of you.
  1. Standing Resistance Band Curls (3 sets of 12 reps)
  • Stand on the resistance band with your feet shoulder-width apart.
  • Hold the other end of the band with your palms facing up.
  • Curl the band up towards your shoulders.
  1. Resistance Band Tricep Presses (3 sets of 12 reps)
  • Stand with one end of the resistance band secured under your foot.
  • Hold the other end above your head with your elbow bent.
  • Extend your arm upward, straightening your elbow.

Rest: 60 seconds between each set.

3. Exercise Block 2: Cardiovascular Training (10 minutes)

Format: HIIT (High-Intensity Interval Training – 30 seconds work/30 seconds rest)

  1. Jumping Jacks
  2. Mountain Climbers
  3. High Knees
  4. Burpees

Instructions:
Perform each exercise for 30 seconds at a high intensity, followed by 30 seconds of rest. Complete 2 rounds.

4. Exercise Block 3: Functional Training (10 minutes)

Format: Circuit Training (3 exercises, 2 rounds)

  1. Step-Ups on the Chair (1 minute)
  • Step up onto the chair with one foot, then bring the other foot up.
  • Step back down one foot at a time and repeat.
  1. Plank with Shoulder Taps (1 minute)
  • Hold a plank position with your hands directly under your shoulders.
  • Tap your left shoulder with your right hand and alternate.
  1. Bodyweight Squats (1 minute)
  • Stand with feet shoulder-width apart.
  • Lower your hips to a seated position, then return to standing.

Instructions:
Perform each exercise for 1 minute, then move immediately to the next. Repeat the circuit twice.

5. Cool Down (5 minutes)

Purpose: To gradually lower your heart rate and cool down your muscles.

  1. Child’s Pose (1 minute)
  • Kneel on the floor, sit back on your heels and extend your arms forward as you lower your torso to the ground.
  1. Seated Forward Bend (1 minute)
  • Sit with your legs extended straight, bend forward from your hips and try to touch your toes.
  1. Standing Quadriceps Stretch (1 minute per leg)
  • Stand on one leg, pull your other leg up behind you so you’re holding your foot towards your butt.

Workout Frequency: Aim to complete this workout 3 times a week for optimal results, paired with your current activities.

Caloric Expenditure: Given your weight and the MET value of this workout, you can expect to burn approximately 300-400 calories in a 45-minute session.

Notification: I’ve emailed your workout to tom.jm.lebhar@gmail.com. Be sure to check your spam folder if it doesn’t show up in your inbox initially, and mark emails from our system as “Not Spam” for future delivery.

Stay consistent and keep pushing towards your goals, Tom!

Coach Justin