Suggested Weekly Plans
Beginners:
Mon – Short or BASIC30
Tues – Walking + optional core/AB work
Wed – Short or BASIC30
Thurs – Mobility + walking or light cardio
Fri / Sat – Short
Intermediate to Advanced:
Mon – FitCamp45 / BASIC30
Tues – Cardio + core/AB work
Wed – FitCamp45 / BASIC30
Thurs – Mobility + light cardio / short
Fri / Sat – Gym Day / FitCamp45
(gym day should be for lifting heavier than in boot camp & focusing on muscles that were not overly emphasized in this week’s workouts — see below for some great weightroom exercises.)
Note:
Swap days as needed.
Less than 5 days is okay — every workout is a win!!! 💪🏻
Gym Day Options
Here are some general options for hitting a few body parts in the weight room with equipment we don’t normally use in boot camp. Pick one exercise from each of the 7 categories for a total body workout (or just hit what you need). Some exercises are very advanced. Only do the ones you are comfortable doing and that you
know how to do. When in doubt use the beginner friendly/machine* options only. They are marked with an asterick below.
Do 8-15 reps (depending on how heavy you are lifting).
1-3 Sets of each depending on your time.
- Machine Leg Press*
- TRX Squat*
- Machine Leg Extension* (use light weight to protect knees)
- Plate Loaded Leg Press
- Barbell Squat
- Inverted BOSU Goblet Squat
- 2 Handle Lat Pulldown*
- Standing Lat Pulldown* (when you can’t reach the bar)
- Straight Bar Cable Lat Pull Down*
- Standing Cable Rows*
- TRX Row*
- Seated 2 Handle Row*
- Bent Over Barbell Row
- Machine Hamstring Curls*
- GHD Hip Extension*
- Hex Bar Deadlift (also works back and core)
- Barbell Hip Thrust on Bench
- Seated Calf Raise Machine
We do a lot of arms in boot camp so this can be skipped if needed.
