Heart Raiser Bootcamp Workout (New Exercises Galore)

I received half a dozen workouts from Desiree Hodnett at Camp Gladiator last year. They are all so great I’ve had a lot of trouble deciding which one’s to put up on the site. I decided to start with this one which looks quite fun (and super tough). Thanks for sharing Desiree.


Cardio Control Workout

Equipment: Skipping Ropes, 3x whiteboards, dumbbells

There will be three groups of mixed ability for this workout. One group will be the cardio control group- the other teams will continue to work on their series of exercises until the cardio control group completes theirs. Once the cardio control group finishes you will rotate groups. Have three whiteboards with each groups exercises written on them; groups are circled around their board; when it is time to rotate just swap out each teams board.

Cardio Control Board:

Number of reps for each exercise is multiplied by total number of people in that group

  1. 50 Hard Count Lateral Jax
  2. 20 Forward/Backward Burpees at mat- squat jump forward, do burpee, squat jump back, do burpee
  3. 50 Pushup Position Shoulder Taps
  4. 50 Sagittal Scissor Jumps- like a jump lunge but not as deep and with more speed, incorporate arms into scissor action
  5. 50 Mountain Spiders
  6. 100 Jump Rope
  7. 10 Ground Rotation Pushups- do GR and keep that knee tucked under AS you do the pushup (great for abs) then switch legs at the top
  8. 20 Plank Suicides
  9. 20 180° Squat Jumps

Dumbbell Board #1

Campers are working individually here- no multiplying reps by team number, they each are doing specified reps for each exercise and repeating until cardio control is done.

10 reps each

  • Wide Squat with Arc Raise – palms facing out in between legs at bottom of squat; as you stand up you raise the DB’s to the side in an arc overhead forming a circle
  • Pushup Pos alt Lateral Raise – if straight arm is too challenging have them go to knees or do a bent arm lat raise
  • Side Lunge Rotation to overhead leg lift crunch – this one can be a little tricky at first but it’s a really good one. Hold one dumbbell in both hands, gripping the bell portion on each end. Do a side lunge to the left and rotate your torso and DB to the outside of left knee. As you step back to the start position you swing the Db to the right in a small arc, load the right leg, and lift the left leg straight up to the side as you do an oblique crunch with the weight overhead.
  • Ski Jumps with Triceps Kickback – keep a squatted position, feet together and  squat jump to the side and do a kickback, alt back and forth

DB Board #2

10 reps each

  • Pushup position alt row to frog press- do 2 rows from pushup position then jump feet in to a low squat, keep core tight, lift arms up and do a shoulder press. This is one rep.
  • Squat Jax Flashers – sounds similar to a toyota squat jump
  • Flying Jump Lunges- keep arms in lat raise position, like you are flying (bent arm for less advanced option) and do 10 jump lunges (emphasize power and not speed on these lunges)
  • Wide Squat to Upright Row
  • Alternating Bicep Curls (20 total)

I am always taking new workouts here at Bootcamp Ideas so if you feel like sharing, head to our submit a workout page. To get workouts like this delivered to your email, sign up to our mailing list.


Image: benaston

Shred Those Legs Bootcamp Workout

This weeks workout is thanks to Aimee Ailene.

Leg Shred Boot-Camp

Time: 60 minutes

Equipment: Dumbbells, Gymboss Interval Timer, Bosu

Dynamic Warm Up (10 minutes)

  • Power Jacks
  • Squats
  • Jump Squats
  • Lunges
  • Toe Tappers

Workout (30 minutes)

Our clients use medium-heavy dumbbells for this circuit.

Station 1

  • 30 Seconds Right Lunge
  • 30 Seconds Left Lunge
  • 10× Weighted Jump Squats

Repeat 5×

Station 2

  • 30 Seconds Weighted Wall Squat
  • 30 Seconds Squat Hop-Ons (Bosu)
  • 10× Weighted Jump Lunges

Repeat 5×

Station 3

  • 30 Seconds Right High Step-Up
  • 30 Seconds Left High Step-Up
  • 30× Toe-Tappers

Repeat 5×

Station 4

  • 30 Seconds Deadlift
  • 30 Seconds Plie Squat
  • 40× Speed Skips

Repeat 5×

Leg Burn-Out (12 minutes)

  • Donkey Kick Pulses (1 min)
  • Fire Hydrant (30 seconds)
  • Lying Leg Abduction (1 minute)
  • Lying Leg Circles & Pulse (90 seconds)

Repeat 1× on other leg

  • Stability Ball Hamstring Curl (1 minute)
  • Stability Ball Glute Bridges (30 seconds)

Repeat 2×

STRETCH (8 minutes)

About Aimee

Aimee is 26 years old and opened her own my fitness studio located in Kelowna, BC.  She has been instructing for almost 5 years now, and has a passion for getting people healthy!

Aimee’s website is www.Cross-Train.ca  and her facebook is “Cross-Train Fitness“.

Note from Kyle: While this workout calls for weights, there is no reason that you couldn’t do this without weights and still give a great workout.

If you have a workout like this one or just one that you have written and like. Share it with us! It just takes two minutes.

Image: The U.S. Army

Dumbbell Bootcamp Workout For Strength

Firstly, don’t forget to vote for your favourite bootcamp game! Secondly, this weeks workout is thanks to Kjell Crowe from Kjell’s Get Fit Boot Camp.

No, not this kind of dumbbell. These should never be used, ever.

Dig Down Deep Dumbbell Boot Camp Workout

Equipment: Jump ropes, Dumbbells (2 per person)

Warm Up

  • 25 Jumping Jacks
  • Side Skips for 30 meters and back
  • Butt kicks for 30 meters and jog back
  • 10 push ups
  • 10 walkouts – bend at waist, hands to the ground and walkout until you’re in a high plank position, walk back in to your feet, and stand back up

Tabata Intervals

  • Mt Climbers/High Knees
  • Rows with dumbbells/Pushups

Tabata – 20 seconds of work followed by 10 seconds of rest. Do 8 rounds for a total of 4 minutes.

Dumbell Challenge

  • After each exercise, perform 100 jumps with rope or for those who aren’t co-ordinated enough do 100 high knees.
  • Rest (30 -45 sec) will happen after the jumps.

Each of these exercises is performed with a dumbbell with the exception of the last one.

  1. Man Makers × 20
  2. Reverse Lunge and Curl × 20 each side
  3. Single Dead Lift with Shoulder Press × 20 each side
  4. High Plank with 1 arm Row × 20 each side
  5. Woodchops × 15 each side (have clients hold both dumbbells)
  6. Pushups with Rotation × 10 each side
  7. Walking Lunges with Twists × 15 each side (have clients hold both dumbbells)
  8. Plank Walk ups × 20 each side

Tabata Finisher

  • Military Burpee
Tabata – 20 seconds of work followed by 10 seconds of rest. Do 8 rounds for a total of 4 minutes.

Cool Down


How many times should you run through this circuit?

It really depends on the time of your boot camp. With all of the other stuff we did before and after, I only had time for one time through. If you cut out the Tabata intervals before, you could probably fit it in twice. Up to the trainer.

About Kjell

My name is Kjell (pronounced “shell”) and I’ve been in the fitness industry for 6 years as a personal trainer and boot camp instructor. kjellsbootcamp.com

This workout I designed the other week and my clients were loving it and sweating hard core by the end. Have fun!


Image: pinguino

Self-Paced Super Circuit Bootcamp Workout

Today I have for you a circuit workout, it’s completely stop watch free so all you need to do is jump in there, correct technique and keep your clients motivated.

Super Circuit

Goals: Strength

Time: 60 minutes

Equipment: Medicine Balls, Dumbbells, Kettlebells, Mats, Bands, Cones and whatever else you want to use

Warm up

Squat suicides – Set up 6 cones in a suicide drill fashion. From the base line clients run to the furthest cone and back where they do one squat. Then they run to the second furthest cone and back and do two squats and so on until the closest cone and five squats. After they do five squats have them run to the furthest cone again only this time start from six squats and go to ten.

Follow up with some dynamic arm/shoulder stretches.

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