Bootcamp 1: Workout Description

Instructions:

If you are not used to regular exercise (similar body exercise at least 3 times per week) make sure you consult your doctor before engaging in a new exercise regime especially if you plan to incorporate jogging in between these exercises.

Aim to complete your circuits in 30 minutes (not including warm up, cool down and stretch.

HOW TO DO THIS WORKOUT

Begin by warming up i.e. 5 minute walk or similar low intensity activity.

When you are suitably warmed up, you can begin to use these exercises interspersed with your walking/tabbing or jogging circuit. Take your time until you are confident with the movements. Copy the movements exactly as seen.

Keep moving between exercises – DO NOT STOP ABRUPTLY whilst heavy breathing. If you get out of breath, walk around between exercises.

HOW MANY CIRCUITS AND REPETITIONS OF EACH EXERCISE

Unless otherwise instructed, choose your level below and begin. If you are unsure, start with the first level and build up slowly.

Unfit Beginner (practising exercises):
1 circuit of 12 to 15 repetitions

Conditioning:
2 circuits of 15 to 20 repetitions

Full Routine
(when instructed by your consultant):
3 circuits of 15-20 repetitions

End the workout with a cool down i.e. walking slowly for 3-5 minutes until your breathing returns back to normal and you feel fully recovered. Then do some light stretches to finish.

ABOUT THE WORKOUT PLANS: Some workouts have special exercises organised in a super circuit fashion (such as JJ’s Supercircuit Training) meaning that each exercise is followed by its antagonistic (opposite) or different body part. This means these can be done one after the other without over working any one muscle group and giving greater balance to the routine. Other workout programs have exercises synchronised in a circuit fashion where one exercise follows another exercise which is synced together to produce a specific targeted result.