The last exercise in this circuit is for strengthening your triceps, chest and shoulders. You can stay on your knees or you can challenge yourself and get on your toes. Start in push up position with your hands wider than shoulder width apart. In one move bring your hands closer together and do a triceps push up. Move your hands wide apart to the starting position.
Now that you have all of the parts of this workout, you can set your clock for 20 minutes and go through the boot camp circuit as many times as you can. It is ok to do less reps for each exercise if you are beginner and work your way up to 12 reps for each exercise. Just try to keep moving through the circuit with minimum rest between exercises. No matter what your fitness level is, you should be exhausted after the 20 minutes of this intensive workout.
Best,
Zuzana.
hi zuzana ..
your exercises are really effective and very natural..
thank you
Wow…this looks fun..i can wait to use it in my next work out..
how do you come up with the “slidding way” of doing exercises?!…are there more ways besides the sides or back lunges ?! Thank you *~Z~*
Thank you, Zuzana, for another great boot camp program! I tried it and I am so proud I could do it for 4 times (took a little longer than 20 minutes), I was exhausted after!!! The turkish get-ups were harder than I expected.
I hope you found a good healthy source of supliments and will share it with us soon.
All the best! :)
4 times is a very good score for a first time. I will definitely share my thoughts and knowledge about supplements.
Make sure the rest of the floor is clean. I also know “Wax On, Wax Off” that can give a car new life. :))
I would like to thank you for this site. I am a 40 year old man, ex high school athlete, trying to get back into shape after years of not doing much. So far I have lost 30 pounds in two months. Your advice on nutrition and lifestyle change has helped. Your workouts are great. Your exercises put a new spin on the same old fitness routines. I use some of them as part of my daily workout sessions. They have helped me break up the same old, same old of lifting and treadmill. Your videos are very motivating and easy to follow. It is also nice that they are free, which is super helpful in todays economy. I wish you continued success in your fitness goals.
Hi Zuzana,
I plan on starting this boot camp circuit training next week and I was wondering what your normal day of exercising looks like. How long do you do it and do you have a specific routine? Is that routine strictly the ones you show us or do you do other exercises along with these?
Thanks for all the great advice!
Angie
Hi Angie,
every time I start some new workout routine I post it on the site, so I went through all of the workout routines gradually. I like to experiment and change my workouts a lot, but I never forget to share. I am working out every day because I am just incredible enthusiast. Today I didn’t have enough time during the day for a longer workout because we spent the day with our family so I did at least 10 minute high intensity interval cardio just before we went out to see our friends. That’s how crazy I am. But you know what, since I became so serious about fitness and healthy life style, I didn’t even catch a cold. I believe that this life style has an enormous positive impact on my immune system.
I love your bootcamp workouts! I am an incredible enthusiast of exercise myself, I could do it all day long, the more challenging the better!
Do you think working out until exhaustion for 20 mins twice a day is better than for 40 mins once a day? This way the workouts can be more intense and the overall amount of work from two more intense sessions will be greater than from one less intense, hence more calories burned, more adaptation required and we are boosting our metabolism twice a day and therefore keeping it higher throghout. What do you think?
Hi Anna,
for me personally 20 minutes of the intensive boot camp once a day is enough. I think for most people is. I don’t know what your fitness level is, but if your instincts tell you to work harder, than go for it. Just make sure that you are not pushing yourself too hard.
Hi Zuzana,
What do you think about firming creams, creams that prevent “orange skin”, etc.? There are so many recognized brands offering that kind of products.. Is it usefull during weight loss? Or just marketing?
Hi Vera,
massaging can the spots where you have visible cellulite can slightly help but it doesn’t really matter which cream you use for that. Cellulite is often caused by excess of body fat, but also your genetics. Your skin consists of 2 main layers of skin. The epidermis and inner dermis. The appearance of the cellulite depends on the density of your inner dermis. If the inner dermis is like a fishnet, the body fat can push through and cause the visible dimpling. You can try to break up the fat deposits by deep massaging of the spots or/and you can decrease your body fat through exercise program, proper diet and consistent work.
Thank you for the advice! I think you are probably right – I wouldn’t get enough recovery. It’s just that I’m used to the old 45 mins a day and would feel ‘guilty’ if this was cut down to 20…
What do you think about cardio on an empty stomach in the morning? I do 45mins of steady state. Interval cardio wouldn’t be a good idea in this case, would it?
Take care.
Anna, it is totally up to you and what do you prefer. If you like to do cardio at steady pace for 45 minutes, than do that. You can also do shorter session of high intensity interval cardio.
I definitely prefer interval cardio! Steady state for 45min is so boring. Would anabolic exercise on an empty stomach not ‘cannibalise’ muscles thogh?
Not if you eat properly right after the workout and for the rest of the day.
Not if you eat what you suppose to right after the workout and for the rest of the day.
Hey Zuzana… first of all let me say: i love your videos, you make workiing out so easy, THANKS.
I have a question… How many times a week should I work out? I plan on following your Boot Camp routines, and I do not know how often to do it… this is my first time working out, and I have no idea what to do. please help.
In case you might need this:
I am 18 years old, 5′5 and I weight about 120lbs. So what do you say?
Hi Ana, start with weight training 3 times a week and at least twice a week cardio. Keep track of your progress and make your training slowly progressive. Check out the fitness tips and diet and nutrition for more information.
I saw in one of the previous comments that you said 4 times a week for a first timer… but I have a new concern… I have no idea what to eat… I do not know what’s right and what not… I don’t know what I should stay away from, I already read your article where it said to give up peanut butter, sugar, soda and stuff like tha… and i did… but I don’t know what else to do.
Zuzko, super stranky, patri ti velke podekovani za to, co delas pro nas vsechny fitness nadsence. Tento workout je skvely, fakt jsem si ho uzila (-: S tvym cvicenim se clovek opravdu nemuze nudit, je to parada!
I love those pushups. I actually bought furniture movers (those things you put under heave furniture so it slides)called slidders. They work great for those pushups.
[...] See some-more here: Boot Camp Circuit Workout 6: Scrab The Floor Triceps Push Ups … [...]
[...] Zuzana – BodyRock.Tv wrote an interesting post today onBoot Camp Circuit Workout 6: Scrab The Floor Triceps Push Ups <b>…</b>Here’s a quick excerpt [...]
Whew! I made it 3 and a half times in 20 minutes. Could’ve made four if I went over. Turkish Get Ups are the worst thing ever. :P But someone once told me the exercise I hate the most is the one I need the most. Yech! Thank you!
Hi Zuzana,
I just found your site and LOVE it!! I do a lot of traveling and because I’m always so tired and eat that not so healthy plane food, I have become very unhealthy and have gained 20 pounds..I have seen and read your entire site and feel its great way to start back up to getting to the size I was but I m finding it very difficult to keep on track because Im s out of shape and with all the traveling I do, it makes it even harder. Any suggestions?
Hi Edna,
welcome to the site :) You have to make a plan that will work for you. I don’t know what could I advice you, since I don’t know anything about your lifestyle. I have many workout routines that don’t require special equipment and neither big space. The diet is easier I think if you are good in planning ahead. If you are not, then you have to learn it ;)
Hi Zuzana,
Thank you for your quick response. As for my lifestyle, I’m a flight Attendant. I have seen all you videos and have tried and few and have even bought the Gymboss( in pink, and love it) and because Im so out of shape, its difficult doing the cardio. As for your suggestion in planning, whats your recommendation on starting? And as far as cardio, which video do you recommend, keep in mind I have not exercised in years….
Hi Edna,
if you have ipod touch or iphone, then you can watch my videos on your travels as well. A great cardio workout that you can do in a hotel room without any equipment is the best 20 minute cardio workout and you can use 2 dvd covers for the sliding exercises if you will do it on a carpet. That is not the only workout that you can do tho, you can go through the routines and just try them. You don’t need to push too hard, take it easy at the beginning and focus primarily on your proper form. The important thing is that you will try to move every day or as often as possible and watch your diet. Make sure that you read through the Fitness FAQ’s because there is a lot of useful information. As for the diet, you can pack a cooler with you and fill it with clean food like veggies, fruit, whole grain bread, mixed nuts, organic peanut butter, low fat yogurt, etc. You can also prepare the portion sizes at home so that you can just reach into the cooler and grab one of the prepared meals. If you eat in a restaurant then make sure that you eat small portion and that you eat clean. You can read more in our article about clean eating. I think that the most important thing is always your strong will and motivation. If you can see your goal in your mind and you feel excited about it then it will be much easier to find the time to exercise and watch your diet, because it will automatically become your priority. I hope this helps, and I wish you the best luck with your progress ;)
I found this routine very good, very challenging, despite it is not one of those where I am sweating line a pig :). I like this routine a lot! Zuzana, do you still practicing this routine? If yes, are you now doing the Turkish get up exercise more easily than in the beginning?
Best wishes,
Tina
Zuzana
I thank god for you really! I am so looking forward to seeing all your workouts you inspire me. I work a lot and i am so tire at night to exercise but now i will make more time to do your workouts.
hi Zuzana in 301 years old male 5′5″ and weight 150 lbs all my body are a little hard beacause i alway trie to make something (exercise), but the years are coming on i do mountain biking right now, you think i have to losse some weight or just make harder my muscles, which of your work outs you think could be better 4 a guy like me ?
thanx. and have a nice work outs.
hi Zuzana in 31 years old male 5′5″ and weight 150 lbs all my body are a little hard beacause i alway trie to make something (exercise), but the years are coming on i do mountain biking right now, you think i have to losse some weight or just make harder my muscles, which of your work outs you think could be better 4 a guy like me ?
thanx. and have a nice work outs.