Basic Bootcamp Strength Workout

This workout focuses on the basic exercises. Spend your time focusing on is technique.

When completed properly clients will be doing 100 reps of each exercise. 100 reps done correctly will be the perfect amount of work.

Core Countdown

Time: 30-35 minutes

Equipment needed: None (benches/steps for Bulgarian Split Squats)

Clients are to perform 40 reps of each exercise with no rest in between (rest at the end of the round). Then 30 reps of each exercise, then 20 and finally 10.

The workout has been scaled for different fitness levels with a different set of exercises for each level.

If some clients are struggling through, drop their reps to the next level down.

Beginner

1. Push Ups
2. Speed Squats
3. Glute Bridges
4. Split Squats
5. Plank (1 rep = 1 second)

Intermediate

1. Chest To Deck Push Ups
2. Speed Squats
3. Sea Turtles
4. Split Squats
5. Crunch w/ feet off ground (knees and hips at 90)

Advanced

1. T Push Ups
2. Speed Squats
3. Sea Turtles
4. Bulgarian Split Squats
5. Crunch w/ legs extended at 45 degrees

That’s it! Got a workout you’d like to share with us? Send it in here.

Kyle Wood

Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.