Boot-Camp For Beginners


This is a workout for those who aren't ready for an advanced workout with full burpees, full push-ups and etc.  I created a workout that is tough a boot-camp for beginners. Don't worry, you will still get an excellent workout without the concern of hurting yourself.  I also have a more advanced version of a boot camp program in case you are past that fitness stage. The link is posted below. To get started, make sure you warm-up your total body for at least 5 minutes.  All the equipment needed is an exercise tube. A stability ball is optional.

Warm-up 5 minutes
Walk-in place
Arm circles
Leg kicks
Hamstring kickbacks (heel to derriere)

Boot-camp for beginners workout one
Sumo Squats  15 times
Plank on the floor or on a chair  15 seconds
Squat rows  15 times
Jumping jacks or no jump jumping jacks 15 times
Standing opposite elbow to knee  15 times each knee
Repeat 3 to 4 times and then stretch

Boot-camp for beginners workout two
No floor 
Chest press with an exercise tube 15 times
(It is minute 1:20 on the video)
Modified burpee 15 times
Squat rows  15 times
Russian twist on a chair
(both feet can be on the floor)
(15 going forward and 15 coming back)
Run-in-place or walk-in-place 45 seconds
Plank on the floor or on a chair  15-30 seconds
Repeat 3 to 4 times and then stretch

If you don't know what stretching exercises to do after doing the boot-camp for beginners workout program, check out this five-minute stretching video by BowFlex.  Do this program three days a week with a rest day or cardio exercises between the boot-camp workouts.

If you find the above workouts to easy, I have a workout below that is much harder. Remember if you have any questions, send me an email at


  1. When I finally get some strength back, I'll have to try this workout! Resistance bands are my enemy, though... I've just never had the upper body strength to handle them, haha. Thanks for the post! Happy Friday!

    Diary of a Debutante

  2. This workout looks great! I did a resistance band lower body workout yesterday. I forgot how good they are! Sore today! Have a great weekend!

    1. I will be working out with my bands and tubes today. It's my birthday and my family is taking me out to dinner.

  3. You always have great workouts for people who don't want to go all out. I appreciate that!

    1. Thanks, I noticed that also and I wanted to include every level on my blog.

  4. Wow! This would be so easy to do in a small space!

    Thanks for linking up at Motivation Monday!

  5. This sounds like it would be a great way to start the day. vidomich(at)yahoo(dot)com


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