15 Minute Mini Bootcamp Circuits
These Circuits can be used as a stand alone quick workout
They can be in the body of a longer workout by adding a warm up and finisher
or they can be stacked
Use 2 for a 30 minute workout
Use 3 for a 45 minute workout
Use for for a 60 minute workout
Circuit #1
Push Ups
Squats
Dumbbell or Band Biceps Curl
Plank
Jumping Jacks
Lunges
35 seconds of each
15 Seconds in between each move
3 Rounds
Circuit #2
Mountain Climbers
Kettlebell Swings
Dumbbell or Band Biceps Rows
Leg Raises
Jump Rope
Bridge
35 seconds of each
15 Seconds in between each move
3 Rounds
Kettlebell Upright Rows
Dumbbell or Band Biceps Triceps Ext
Alternating Leg Side Lunges
Stir-The-Pot Stability Ball or Power Planks
Seal Jacks
Bear Crawl
35 seconds of each
15 Seconds in between each move
3 Rounds
Squat Jumps
Diamond Push Ups
X-Body Mountain Climbers
DB or KB Squat and Press
Farmers Walks
Side Planks
35 seconds of each
15 Seconds in between each move
3 Rounds
We have tested these circuits at our Bootcamp in the Miami Lakes and Hialeah area and they have proven to burn north of 200 calories per circuit and when stacked even more and a cumulative effect.
Master Trainer Rafael, Head Coach
Author of The 12 Month Periodization System
754-244-9102
2420 W 78th St
Hialeah Gardens Fl 33016
Website: www.FitranXsouthflorida.com
Facebook: www.facebook.com/soflafitnessbootcamp/
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