Boot Camp

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3 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

The purpose of this 3-day workout is to make you sweat and feel great by expending some serious energy (in the form of calories). This will help you start your week off on the right foot. It’s great as a first session to perform early in the week. Try a Monday, Thursday, Saturday schedule and see how it feels.

EQUIPMENT NEEDED

Bodyweight
Dumbbells
Kettlebells

ROUTINE

The first session involves 12 exercises, 8 of which use only bodyweight, that you need to complete. You are then asked to transition into a 2nd day of 10 exercises using both dumbbells, kettlebell and bodyweight. Day 3 is a repeat of day1 with a few new exercises.

Stay Strong Together!

Michael Wood, CSCS
JeFit

Day 1
Day 2
Day 3

Workout 1 12 exercises, 38 mins

Prisoner Squat	1x10 reps	rest: 15s
Mountain Climber	1x12 reps	rest: 15s
Cobra	1x10 reps • 35s	rest: 15s
Reverse Crunch	1x12 reps	rest: 15s
Single-Leg Glute Bridge	1x8 reps	rest: 15s
Push-Up	1x10 reps	rest: 15s
Dumbbell Plie Squat	3x8 reps	rest: 15s
Dumbbell Hammer Shoulder Press	3x8 reps	rest: 15s
Single-Leg Push-Up	3x8 reps	rest: 15s
Mountain Climber	3x8 reps	rest: 30s
Dumbbell Deadlift	3x6 reps	rest: 20s
Dumbbell Squat to Bicep Curl	3x8 reps	rest: 20s

Workout 2 10 exercises, 55 mins

Kettlebell Goblet Squat	2x12,10 reps	rest: 90s
Kettlebell Single-Leg Deadlift	2x8,6, reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 20s
Dumbbell Deep Push-Up	3x8 reps	rest: 60s
Air Bike	2x15 reps	rest: 20s
Bird Dog	2x10 reps	rest: 60s
Kettlebell Thruster	3x8 reps	rest: 60s
Kettlebell Alternating Shoulder Press	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 15s
Dumbbell Bicep Curl	3x10 reps	rest: 60s

Workout 3 10 exercises, 35 mins

Prisoner Squat	1x10 reps	rest: 15s
Double-Leg Butt Kick	1x6 reps	rest: 60s
Cobra	1x10 reps • 45s	rest: 15s
Reverse Crunch	1x15 reps	rest: 15s
Single-Leg Glute Bridge	1x10 reps	rest: 15s
Clap Push-Up	3x6,4,2 reps	rest: 60s
Dumbbell Plie Squat	3x8 reps	rest: 15s
Dumbbell Hammer Shoulder Press	3x8 reps	rest: 15s
Mountain Climber	3x8 reps	rest: 30s
Dumbbell Squat to Bicep Curl	3x8 reps	rest: 30s