This boot camp workout uses dynamic exercises to blast calories and build lean fat burning muscle in just 20 minutes.

Start with a warm-up using the exercises 1-3. Perform each exercise for the time indicated then move to the next without resting between exercises. If you need a longer workout just repeat the 3 exercise circuit one more time. As soon as you are done with the warm-up perform set 1 of exercises 4 to 8 for the number or reps or time indicated without resting between exercises.

The last two are stretches serve as active recovery so no need to rest before you start this circuit again. As soon as you've completed you're second circuit go into your third and final circuit of these exercises.

Immediately go into set one of exercises 9 to 12 for the number or reps or time indicated without resting between exercises. The last two stretches serve as active recovery so no need to rest before you start this circuit again. As soon as you've completed you're second circuit finish up the workout with a third and final circuit of all these exercises.

Exercise
Butt Kick Start with a light jog Pull the heel of the lower leg up to and bounce off the butt. Your knee should come forward and up during the movement. Boot camp workout tip: Stay light on your feet and breath out as your heels go up.	Sets Reps Weight/ Resistance Tempo Time 1 45 seconds
Across Body Arm Swings 1. Stand tall and hold arms out to your side. 2. Slowly swing your arms back and forth across the front of your body. 3. Repeat this continuous motion until warm or until recommended time is met. Boot camp workout tip: Squeeze the shoulder blades as you come back to get movement through the upper back.	Sets Reps Weight/ Resistance Tempo Time 1 45 seconds
Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. Boot camp workout tip: Initiate the movement from the core and let your legs just float back and forth.	Sets Reps Weight/ Resistance Tempo Time 1 45 seconds
Modified Explosive Pushup 1. Start by getting into a push-up position with your knees on the ground. 2. Lower yourself to the ground and then explosively push up so that your hands leave the ground. 3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat. 4. Repeat for the recommended repetitions. Boot camp workout tip: It takes time to get this kind of height. Best way to do it is to keep the glutes and core contracted and to really squeeze the shoulder blades together on the descent. This produces a coil effect and increases push-up power in your chest and arms.	Sets Reps Weight/ Resistance Tempo Time 1 10 2 8 3 10
Lunge Crossover with Med ball 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. 2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest. 3) Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball. 4) Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps. Boot camp workout tip: Try a closer stance and don't go down as far if you have issues with balance. Contracting the abs also helps increase balance.	Sets Reps Weight/ Resistance Tempo Time 1 10 2 8 3 10
Supine extended DB pullover 1. Lie on your back with the ball below your upper back. Your hips should be almost touching the ground. 2. Hold a kettleball in each hand at chest level. 3. Proceed to push with your feet so that your body comes up on top of the ball and is extended. 4. At the same time press the dumbells behind your head until your arms are extended. 5. Return to the starting position and repeat. Boot camp workout tip: No need for kettleballs. Just use a medicine ball or dumbbell for this exercise.	Sets Reps Weight/ Resistance Tempo Time 1 15 2 10 3 10
Downward Facing Dog 1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another. 2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands. 3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles. 4. Maintain in this pose for 5 to 10 deep breaths. Boot camp workout tip: Once you are in the down dog then hold in the upside down position for the time indicated.	Sets Reps Weight/ Resistance Tempo Time 1 45 seconds 2 45 seconds 3 45 seconds
Reclining Hero Pose 1. Begin by sitting in hero pose. Either by sitting on a foam block or on the floor. The knees are a few inches apart and spread the feet about 18 inches apart until they rest beside your hips. Insure that the inner side of each calf touches the outer side of each thigh. 2. Turn the soles of the feet towards the ceiling. Now place the hands behind the body, fingertips facing forward. Only if the quadriceps are flexible slowly lower yourself down onto the elbows. 3. Hold the toes and only if the neck is strong and flexible relax the crown of the head backwards. Remain here for 5 to 10 deep breaths. 4. If there is any strain in the knees raise yourself up to a modified position. Boot camp workout tip: Use a bolster or blocks under the glutes if your hip flexors and quads are too tight. For a better stretch tuck the glutes under (pelvic tilt) so your low back touches the floor.	Sets Reps Weight/ Resistance Tempo Time 1 30 seconds 2 30 seconds 3 30 seconds
Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso forward. With both hands, reach down towards the front foot so that finger tips touch the floor. DO NOT allow front knee to extend past the big toe - may cause injury. 3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders and hips should remain squared at all times. 5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. Boot camp workout tip: Push through the heel and make sure to lift the back heel as you reach forward.	Sets Reps Weight/ Resistance Tempo Time 1 10 each side 2 8 each side 3 10 each side
Step Jumps 1. Stand beside object to be cleared. 2. Bring knees up and jump vertically but also laterally off ground and over the barrier. 3. Land on both feet and jump the other direction over barrier. Boot camp workout tip: No bench? No problem. Use a book, rope, or yoga blocks.	Sets Reps Weight/ Resistance Tempo Time 1 10 each side 2 8 each side 3 10 each side
Single Leg Dumbell Row 1. Start by holding a dumbell in each hand and balancing on one leg. 2. Bend forward to about a 45 degree angle. 3. Pull the dumbells up towards your waist and then extend your arms back down. 4. Repeat this for the recommended repetitions. Boot camp workout tip: Keep the elbows close to the body and be sure you are targeting the mid-back and shoulder blade area.	Sets Reps Weight/ Resistance Tempo Time 1 15 2 10 3 10
Pigeon 1. Place the right knee forward and extend the left leg back. Make sure that the right toes are facing in on an angle and the left toes are pointed and facing down. Place the hands on either sides of the knee and shift the weight over to the left while lengthening the spine. 2. Square the hips and the shoulders. Move the right foot away from the groin working towards a 90-degree angle with the right calf. The right hip may or may not be connected the floor. The left hip is facing down towards the floor. If there is too much pressure in the knee, readjust the calf. 3. Replace this posture with the modified pigeon. Inhale and lengthen the spine, exhale and lower down onto the elbows maintaining the weight shift over to the left hip. Rock from side to side to help to increase the circulation in the hip joint. 4. Only if you are incredibly flexible in the hip, start to work your chest down to the floor extending your arms out in front of you. The left hip, thigh, calf and top of foot is facing towards the floor. Relax the head, neck, shoulders and face. Breathe into the hip and back body. Boot camp workout tip: Make sure you square the hips towards the floor to really target your glutes, low back, and groin area.	Sets Reps Weight/ Resistance Tempo Time 1 45 seconds each side 2 45 seconds each side 3 45 seconds each side
Gentle Spinal Twist 1. Begin in a seated position knees bent and feet flat on the floor. Inhale lengthen the spine exhale and drop the knees to the left. The left foot facing towards the right inner thigh allowing the right leg to externally rotate. 2. Both sitting bones should be on the floor. Place the left hand behind the body and the right hand on the left knee. Inhale lengthen the spine exhale and slowly twist the spine looking over the left shoulder. 3. Gently push the hips forward. Allow the breath to guide you in this stretch. On the inhales slowly releasing out of the twist and on the exhales going deeper into the twist. 4. Maintain a straight spine. Take 5 to 10 deep breaths here. Boot camp workout tip: Rotate from the ribcage and not from the shoulders for a better stretch.	Sets Reps Weight/ Resistance Tempo Time 1 45 seconds each side 2 45 seconds each side 3 45 seconds each side

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