Total Body Bootcamp Circuit Workout

This boot camp circuit workout works your entire body with cardio, lower body, upper body and core exercises. You won’t need any equipment, which makes this the perfect workout for small spaces, travel exercise or for anyone who wants a challenging workout using their own body weight.


See your doctor if you have any injuries, illnesses or other medical conditions.1

Equipment Needed


How To

  • Perform the exercises in each circuit, one after the other, with brief rests in between as needed
  • Complete one set of each circuit for a shorter workout, or repeat each circuit for a longer, more intense workout
  • Modify according to your fitness level and skip any exercises that cause pain or discomfort
  • Sip water throughout the workout.2 When you get tired, walk in place (don’t stop moving)
  • Monitor your intensity – Your rate of perceived exertion (RPE) should be between 5 and 9.

Circuit 1: Warm Up – Side Lunge with Windmill Arms

Side Lunge with Windmill Arms

Stand with legs wide, arms straight out to the sides and parallel to the floor. Bend the right knee into a side lunge and bring the left arm down towards the foot. Repeat on the other side, lunging from side to side and bringing opposite arm towards foot. The faster you go and the lower you lunge, the harder it is. Repeat for 2 minutes2



To do a burpee, squat and place your hands on the floor. In an explosive movement, jump feet back into a push-up position. Lower into a push-up. Jump the feet back between the hands and stand up. Complete 16 reps. If you’re still warming up, you can walk the feet back instead of jumping, or skip the push-up. If you want more juice, add a jump at the end of each rep.

Front and Rear Lunges

Front and Rear Lunges - No Weight

You can hold weights for these front and rear lunges if you have them. Otherwise, you don’t need any weight for this to really work your hips, glutes and thighs. Step the left leg forward into a lunge. Push back to start, lifting the left knee to hip level. Take the same leg back into a reverse lunge and push off the toes to come back to start. Repeat for 10 reps and switch sides.

Triceps Dips

Tricep dips

To do tricep dips, sit on a chair or bench and balance on your arms, keeping your hips close to the chair. Bend the elbows and lower, keeping the shoulders down until elbows are at 90 degrees. Push up and repeat for 15-25 reps.

Side Planks with Leg Lifts

Side Plank Leg Lift

Sit, resting on the left forearm and the left hip with knees bent, shoulders, hips, and ankles stacked. Take the right arm straight up or rest the right hand on your hip for balance and leverage, if needed. Press into the forearm and squeeze the obliques to lift the hips off the mat. At the same time lift the right leg up a few inches, focusing on the outer thigh. Hold briefly, lower the leg and then go back down to the floor, just touching the mat before lifting the hips again. Repeat for 30 seconds on each side.

Circuit 2: Squat with Kicks

Squat kicks

Lower into a squat and, as you press up, kick out with the right leg. Repeat, squatting and kicking with the left leg. Continue alternating squats and kicks for 1 minute.7

Pulsing Chair Squats

Pulsing Chair Squats

Before starting this move consider performing a few sets of Frog Jump Planks to get yourself adequately warmed up. Place a chair just behind you and stand in front of it. Keep the abs braced and strong as you bend the knees and slowly squat towards the chair. As soon as you touch the chair, do 4 pulsing squats, coming up just halfway. One chair squat and 4 pulses is one rep. Stand all the way up and repeat for 16 reps.

Pulsing Rear Delt Flies

Pulsing Rear Delt Flies

With feet hip-width apart, bend forward, sending hips toward the back wall until back is flat and parallel to the floor, abs braced. Lift the arms straight out to the sides to shoulder level with thumbs pointing up to the ceiling. Raise your arms a few inches as you think about squeezing your shoulder blades together and then lowering them back to shoulder level to activate your rear delts. Repeat for 16 pulses, rest and repeat.9

Ski Abs

Ski Abs

Begin in a plank position and jump the feet in to towards the left shoulder, landing with knees bent and the feet behind the left hand. Jump the feet back to plank and then jump the feet in to the right, landing with knees bent and the feet behind the right hand. Continue jumping in and out from side to side for 40 seconds.

Circuit 3: Plyo Jacks

Begin with feet together and jump up, taking feet out to the side while circling arms overhead and land in a squat. Jump up and bring feet back together, circling arms back in. This is just like a slow jumping jack, but really use power when pushing up into the jumps. Repeat for 60 seconds. 11

Bent Over Squat With Leg Lifts

Bent Over Squat with Leg Lifts

Divebomber Pushups

Divebomber Pushups

Begin in an upside-down V and bend the elbows, diving down towards the floor. Scoop the body forward and press up into an upward dog. Scoop back to start and repeat for 8-12 reps.

Oblique One Arm Sweep

Oblique One Arm Sweep

Sit with legs bent, back straight, arms extended straight out in front of you. Lean back to a point where you feel your abs contract, but avoid arching or straining the back. Contract the abs and sweep right arm down and behind you in a half-circle motion. Repeat on other side for 16 reps.

Circuit 4: Plyo Lunge

Plyo Lunges

For plyo lunges, begin in a lunge position and jump up, switching the feet in the air, landing with the other foot forward in a lunge. Repeat for 30 seconds, rest and do it for 30 seconds more.

Around the World Lunges

Around the World Lunge

For around the world lunges, step forward with the left foot and lower into a lunge. Step back and immediately step to the left into a squat (or a side lunge). Step back and take the left foot back into a reverse lunge. Come back to start and repeat for 8 reps before switching legs.



Get into a pushup position, on the knees or toes, abs in and back flat. Bend the elbows and lower body toward the floor until elbows are at 90-degree angles. Work toward being able to lower your chest all the way to the floor, with control; this strength takes time to develop. Push back up and repeat for 16 reps.

Pushup to Side Plank

Pushup side plank

For pushup to side plank, start in a pushup position, on the hands and toes (or on the hands and knees, if you’re modifying). Do a pushup and, as you come up, rotate to the left, taking the left arm straight up towards the ceiling and rotating the feet into a staggered position. Repeat, switching to the other side for 16 reps.

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