Category Archives: Weekly Routine Exercises

week_six_wrkout_gbg

Week Six Workout

The Ultimate Boot-Camp Workout: Week 6 the fourth week of Stacy Berman’s 6-week tone-up.

Tired of your usual gym routine? Us too. The result? A six-week workout plan from the new World health book, The Big Book of Exercises. It’ll whip you into shape–guaranteed!

Week 6:

5-minute warm-up jog or jump rope

Exercise Part 1:

  • These exercises will be done as a “ladder”: Start at 10 reps per exercise and decrease one rep per set. So do 10 judo push ups and 10 split jumps, then do 9 judo push ups and 9 split jumps, and so forth until you get to 1 judo pushup and 1 split jump.

Exercise Part 2:

  • 1-minute Squat hold
  • 14-20 Spiderman Pushups
  • Repeat two or three times

Exercise Part 3:

  • 20 seconds Squat Thrusts with a pushup
  • 10-second Rest
  • Repeat eight times for a total of four minutes

Exercise 1: Judo Pushups

bootcamp judo pushup gbg Week Six Workout

Begin in standard pushup position, but move your feet forward and raise your hips so your body almost forms an upside-down “V.” Keeping your hips elevated, lower your body until your chin nearly touches the floor. Lower your hips until they almost touch the floor, as you simultaneously raise your head and shoulders toward the ceiling. Reverse the movement back to the starting position and repeat.

Exercise 2: Split Jumps

split jumps gbg Week Six Workout

From a standing position, lower your body into a split squat. Quickly switch directions and jump with enough force to propel both feet off the floor. Repeat, alternating back and forth with each repetition.

Exercise 3: Squat Hold

bootcamp squat hold Week Six Workout

Stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Hold this position for one minute, then slowly push yourself back up.

Exercise 4: Spiderman Pushups

bootcamp spiderman pushup gbg Week Six Workout

Assume the standard pushup position. As you lower your body toward the floor, lift your right foot off the floor, swing your right leg out sideways, and try to touch your knee to your elbow. Reverse the movement, then push your body back to the starting position. Repeat, but on your next repetition, touch your left knee to your left elbow. Continue to alternate back and forth.

Exercise 5: Squat Thrusts with Pushup

squat thrust pushup gbg Week Six Workout

Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and lower your body as deep as you can into a squat. Kick your legs backward, so that you’re now in a pushup position. Complete a pushup. Then quickly bring your legs back to the squat position. Stand up quickly and repeat the entire movement.

Exercise 6: Squat Jumps

bootcamp jump squat Week Six Workout

Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body. Dip your knees in preparation to leap. Explosively jump as high as you can. When you land, immediately squat down and jump again.

Exercise 7: Turkish Getup

bootcamp turkish getup gbg Week Six Workout

Lie faceup with your legs straight. Hold a dumbbell in your left hand with your arm straight above you. Simply stand up, while keeping your arm straight and the dumbbell above you at all times. Once standing, reverse the movement to return to the starting position. Complete 8 reps, then do the same number with your right hand holding the weight.

Exercise 8: Squat Thrusts

squat thrust pushup gbg Week Six Workout

Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and lower your body as deep as you can into a squat. Kick your legs backward, so that you’re now in a pushup position. Then quickly bring your legs back to the squat position. Stand up quickly and repeat the entire movement.

Exercise 9: Elbow-to-Knee Crunch

bootcamp elbow knee crunch gbg Week Six Workout

Lie faceup with your hips and knees bent 90 degrees so that your lower legs are parallel to the floor. Place your fingers on the sides of your forehead. Lift your shoulders off the floor and hold them there. Twist your upper body to the right as you pull your right knee in as fast as you can until it touches your left elbow. Simultaneously straighten your left leg. Return to the starting position and repeat to the right.

Likesup Week Six Workout(0)Dislikesdown Week Six Workout(0)
week_five_workout_gbg

Week Five Workout

The Ultimate Boot-Camp Workout: Week 5 the fourth week of Stacy Berman’s 6-week tone-up.

Tired of your usual gym routine? Us too. The result? A six-week workout plan from the new World health book, The Big Book of Exercises. It’ll whip you into shape–guaranteed!

Week 5:

5-minute warm-up jog or jump rope

Exercise Part 1:

  • 10 Pushups
  • 30 seconds to 1-minute sprint, then jog back to starting position
  • Repeat these exercise ten times

Exercise Part 2:

  • 25 Squats
  • 20 Alternating lunges per leg
  • 10 pushup rows
  • 15 Squat jumps
  • Turkish Getup: 15 per side
  • Repeat two or three times

Exercise Part 3:

  • 20 Squat Thrusts
  • 25-50 Elbow-to-knee Crunches
  • Repeat these Exercise four times

Exercise 1: Pushups

bootcamp pushups gbg Week Five Workout

Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible. If your hips sag at any point during the exercise, your form has broken down. When this happens, consider that your last repetition and end the set.

Exercise 2: Squats

bootcamp squats gbg Week Five Workout

Stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position.

Exercise 3: Alternating Lunges

bootcamp alternating lunge gbg Week Five Workout

Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other. Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, then, raise up and bring your back foot forward so that you move forward (like you’re walking) a step with every rep. Step forward with the alternate leg and repeat.

Exercise 4: Pushup Rows

bootcamp pushup row Week Five Workout

Place a pair of hex dumbbells at the spot where you position your hands. Grasp the dumbbell handles and set yourself in pushup position. Lower your body to the floor, pause, then push yourself back up. Once you’re back in the starting position, row the dumbbell in your right hand to the side of your chest, by pulling it upward and bending your arm. Pause, then lower the dumbbell back down, and repeat the same movement with your left arm. That’s one repetition.

Exercise 5: Squat Jumps

bootcamp jump squat Week Five Workout

Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body. Dip your knees in preparation to leap. Explosively jump as high as you can. When you land, immediately squat down and jump again.

Exercise 6: Turkish Getup

bootcamp turkish getup gbg Week Five Workout

Lie face-up with your legs straight. Hold a dumbbell in your left hand with your arm straight above you. Simply stand up, while keeping your arm straight and the dumbbell above you at all times. Once standing, reverse the movement to return to the starting position. Complete 8 reps, then do the same number with your right hand holding the weight.

Exercise 7: Squat Thrusts

squat thrust pushup gbg Week Five Workout

Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and lower your body as deep as you can into a squat. Kick your legs backward, so that you’re now in a pushup position. Then quickly bring your legs back to the squat position. Stand up quickly and repeat the entire movement.

Exercise 8: Elbow-to-Knee Crunch

bootcamp elbow knee crunch gbg Week Five Workout

Lie faceup with your hips and knees bent 90 degrees so that your lower legs are parallel to the floor. Place your fingers on the sides of your forehead. Lift your shoulders off the floor and hold them there. Twist your upper body to the right as you pull your right knee in as fast as you can until it touches your left elbow. Simultaneously straighten your left leg. Return to the starting position and repeat to the right.

Likesup Week Five Workout(0)Dislikesdown Week Five Workout(0)
week_four_workout_gbg

Week Four Workout

Cardio Workout

The Ultimate Boot-Camp Workout: Week 4 the fourth week of Stacy Berman’s 6-week tone-up.

Tired of your usual gym routine? Us too. The result? A six-week workout plan from the new World health book, The Big Book of Exercises. It’ll whip you into shape–guaranteed!

Week 4:

5-minute warm-up jog or jump rope

Exercise Part 1:

  • 20-25 Split Jumps
  • 25 High Knees per Legs
  • 15 Squat Thrusts with Pushup
  • Repeat these Exercise five times

Exercise Part 2:

  • Side-to-Side Lunges: 15 per Leg
  • 20 Inchworms
  • Repeat these Exercise two times

Exercise Part 3:

  • 20 V-ups
  • 20 situps
  • Repeat these Exercise four times

Exercise 1: Split Jumps

split jumps gbg Week Four Workout

From a standing position, lower your body into a split squat. Quickly switch directions and jump with enough force to propel both feet off the floor. Repeat, alternating back and forth with each repetition.

Exercise 2: High Knees

bootcamp high knees gbg Week Four Workout

Stand tall with your feet shoulder-width apart. Without changing your posture, raise your left knee as high as you can and step forward. Repeat with your right leg. Continue to alternate back and forth.

Exercise 3: Squat Thrusts with Pushup

squat thrust pushup gbg Week Four Workout

Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and lower your body as deep as you can into a squat. Kick your legs backward, so that you’re now in a pushup position. Complete a pushup. Then quickly bring your legs back to the squat position. Stand up quickly and repeat the entire movement.

Exercise 4: Side-to-Side Lunges

side lunge gbg Week Four Workout

Stand with your feet set about twice shoulder-width apart, your feet facing straight ahead. Clasp your hands in front of your chest. Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees. Your lower right leg should remain nearly perpendicular to the floor. Your left foot should remain flat on the floor. Without raising yourself back up to a standing position, reverse the movement to the left. Alternate back and forth.

Exercise 5: Inchworms

bootcamp inch worm gbg Week Four Workout

Stand tall with your legs straight and bend over and touch the floor. Keeping your legs straight, walk your hands forward. Then take tiny steps to walk your feet back to your hands. That’s one repetition.

Exercise 6: V-Ups

v ups gbg Week Four Workout

Lie faceup on the floor with your legs and arms straight. Hold your arms straight above the top of your head. In one movement, simultaneously lift your torso and legs as if you’re trying to touch your toes. Lower your body back to the starting position.

Exercise 7: Situps

situp gbg Week Four Workout

Lie faceup on the floor with your knees bent and feet flat. Raise your torso to a sitting position. The movement should be fluid, not jerky—if it’s the latter, you need to use a variation that’s easier. Slowly lower your torso back to the starting position.

Likesup Week Four Workout(0)Dislikesdown Week Four Workout(0)
week_three_workout_gbg

Week Three Workout

The Ultimate Boot-Camp Workout: Week 3 the third week of Stacy Berman’s 6-week tone-up.

Tired of your usual gym routine? Us too. The result? A six-week workout plan from the new World health book, The Big Book of Exercises. It’ll whip you into shape–guaranteed!

Week 3:

5-minute warm-up jog or jump rope

Exercise Part 1:

  • 25 Squats
  • 10 Squat Jumps
  • 10 Squat Thrusts with Pushup
  • 10 Side-to-Side Lunges per Leg
  • 10 Pushup Rows
  • Repeat these Exercise two times

Exercise Part 2:

  • 1-Minute Squat hold
  • 15 Inchworms
  • Turkish Getup: 10 per Side
  • Alternating lunges: 15 per leg
  • Repeat these Exercise two times

Exercise Part 3:

  • Wind sprints: Run as fast as you can for 30 seconds to 1 minute. Then jog back to your starting point
  • Repeat this as many times as you can for 10 minutes

Exercise 1: Squats

bootcamp squats gbg Week Three Workout

Stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position.

Exercise 2: Squat Jumps

bootcamp jump squat Week Three Workout

Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body. Dip your knees in preparation to leap. Explosively jump as high as you can. When you land, immediately squat down and jump again.

Exercise 3: Squat Thrusts with Pushup

bootcamp squat thrust gbg Week Three Workout

Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and lower your body as deep as you can into a squat. Kick your legs backward, so that you’re now in a pushup position. Complete a pushup. Then quickly bring your legs back to the squat position. Stand up quickly and repeat the entire movement.

Exercise 4: Side-to-Side Lunges

bootcamp side lunge Week Three Workout

Stand with your feet set about twice shoulder-width apart, your feet facing straight ahead. Clasp your hands in front of your chest. Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees. Your lower right leg should remain nearly perpendicular to the floor. Your left foot should remain flat on the floor. Without raising yourself back up to a standing position, reverse the movement to the left. Alternate back and forth.

Exercise 5: Pushup Rows

bootcamp pushup row Week Three Workout

Place a pair of hex dumbbells at the spot where you position your hands. Grasp the dumbbell handles and set yourself in pushup position. Lower your body to the floor, pause, then push yourself back up. Once you’re back in the starting position, row the dumbbell in your right hand to the side of your chest, by pulling it upward and bending your arm. Pause, then lower the dumbbell back down, and repeat the same movement with your left arm. That’s one repetition.

Exercise 6: Squat Hold

bootcamp squat hold Week Three Workout

Stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Hold this position for one minute, then slowly push yourself back up.

Exercise 7: Inchworms

bootcamp inch worm gbg Week Three Workout

Stand tall with your legs straight and bend over and touch the floor. Keeping your legs straight, walk your hands forward. Then take tiny steps to walk your feet back to your hands. That’s one repetition.

Exercise 8: Turkish Getup

bootcamp turkish getup gbg Week Three Workout

Lie faceup with your legs straight. Hold a dumbbell in your left hand with your arm straight above you. Simply stand up, while keeping your arm straight and the dumbbell above you at all times. Once standing, reverse the movement to return to the starting position. Complete 8 reps, then do the same number with your right hand holding the weight.

Exercise 9: Alternating Lunges

bootcamp alternating lunge gbg Week Three Workout

Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other. Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, then, raise up and bring your back foot forward so that you move forward (like you’re walking) a step with every rep. Step forward with the alternate leg and repeat.

Likesup Week Three Workout(0)Dislikesdown Week Three Workout(0)
week_two_gbg

Week Two Workout

The Ultimate Boot-Camp Workout: Week 2 the second week of Stacy Berman’s 6-week tone-up.

Tired of your usual gym routine? Us too. The result? A six-week workout plan from the new World health book, The Big Book of Exercises. It’ll whip you into shape–guaranteed!

Week 2:

5-minute warm-up jog or jump rope

Exercise Part 1:

  • 15 Pushups
  • Turkish Getup: 8 per side
  • 15 Squat Thrusts
  • Alternating lunges: 10 on each leg
  • Repeat these Exercise three times

Exercise Part 2:

  • 10 Inchworms
  • 25 High Knees on each Leg
  • 50 Jumping Jacks
  • Repeat these Exercise three times

Exercise Part 3:

  • 20 Leg Lifts
  • 25 Elbow-to-knee Crunches
  • 1-minute plank position
  • Repeat these Exercise three times

Exercise 1: Pushups

bootcamp pushups gbg Week Two Workout

Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible. If your hips sag at any point during the exercise, your form has broken down. When this happens, consider that your last repetition and end the set.

Exercise 2: Turkish Getup

bootcamp turkish getup gbg Week Two Workout

Lie faceup with your legs straight. Hold a dumbbell in your left hand with your arm straight above you. Simply stand up, while keeping your arm straight and the dumbbell above you at all times. Once standing, reverse the movement to return to the starting position. Complete 8 reps, then do the same number with your right hand holding the weight.

Exercise 3: Squat Thrusts

bootcamp squat thrust gbg Week Two Workout

Push your hips back, bend your knees, and lower your body as deep as you can into a squat. Kick your legs backward, so that you’re now in a pushup position. Then quickly bring your legs back to the squat position. Stand up quickly and repeat the entire movement.

Exercise 4: Alternating Lunges

bootcamp alternating lunge gbg Week Two Workout

Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other. Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, then, raise up and bring your back foot forward so that you move forward (like you’re walking) a step with every rep. Step forward with the alternate leg and repeat.

Exercise 5: Inchworms

bootcamp inch worm gbg Week Two Workout

Stand tall with your legs straight and bend over and touch the floor. Keeping your legs straight, walk your hands forward. Then take tiny steps to walk your feet back to your hands. That’s one repetition.

Exercise 6: High Knees

bootcamp high knees gbg Week Two Workout

Stand tall with your feet shoulder-width apart. Without changing your posture, raise your left knee as high as you can and step forward. Repeat with your right leg. Continue to alternate back and forth.

Exercise 7: Jumping Jacks

bootcamp jumping jack gbg1 Week Two Workout

Stand with your feet together and your hands at your sides. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement and repeat.

Exercise 8: Leg Lifts

bootcamp leg lifts gbg Week Two Workout

Lie faceup on the floor, and raise your upper legs until they’re perpendicular to the floor. Bend your knees slightly. Without changing the arch in your lower back or the angle of your knees, brace your core and try to take 3 to 5 seconds to lower your feet as close to the floor as you can. One trick: Press your lower back toward the floor as you perform the movement. Once your feet touch the floor, raise them back to the starting position and repeat.

Exercise 9: Elbow-to-Knee Crunch

bootcamp elbow knee crunch gbg Week Two Workout

Lie faceup with your hips and knees bent 90 degrees so that your lower legs are parallel to the floor. Place your fingers on the sides of your forehead. Lift your shoulders off the floor and hold them there. Twist your upper body to the right as you pull your right knee in as fast as you can until it touches your left elbow. Simultaneously straighten your left leg. Return to the starting position and repeat to the right.

Exercise 10: Plank

bootcamp plank gbg Week Two Workout

Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs as if you were about to be punched in the gut. Hold this position for 1 minute while breathing deeply.

Likesup Week Two Workout(0)Dislikesdown Week Two Workout(0)
bootcamp-workouts_gbg

Week One Workout

The Ultimate Boot-Camp Workout Get toned fast—military-style

Tired of your usual gym routine? Us too. The result? A six-week workout plan from the new World health book, The Big Book of Exercises. It’ll whip you into shape–guaranteed!

Week 1:

5-minute warm-up jog or jump rope

Exercise Part 1:

  • 25 Squats
  • 15 Pushups
  • 50 Jumping Jacks
  • Repeat these Exercise three times

Exercise Part 2:

  • 10-15 Squat Thrusts
  • 10-15 Alternating forward Lunges per Leg
  • 20 Leg Lifts
  • Repeat these Exercise three times

Exercise Part 3:

  • 1-Minute Run or 1-Minute Jump Rope
  • 1 Minute Plank Position
  • Repeat these Exercise three times

Exercise 1: Squats

bootcamp squats gbg Week One Workout

Stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position.

Exercise 2: Pushups

bootcamp pushups gbg Week One Workout

Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible. If your hips sag at any point during the exercise, your form has broken down. When this happens, consider that your last repetition and end the set.

Exercise 3: Jumping Jacks

bootcamp jumping jack gbg Week One Workout

Stand with your feet together and your hands at your sides. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement and repeat.

Exercise 4: Squat Thrusts

bootcamp squat thrust gbg Week One Workout

Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and lower your body as deep as you can into a squat. Kick your legs backward, so that you’re now in a pushup position. Then quickly bring your legs back to the squat position. Stand up quickly and repeat the entire movement.

Exercise 5: Alternating Lunges

bootcamp alternating lunge gbg Week One Workout

Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other. Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, then, raise up and bring your back foot forward so that you move forward (like you’re walking) a step with every rep. Step forward with the alternate leg and repeat.

Exercise 6: Leg Lifts

bootcamp leg lifts gbg Week One Workout

Lie faceup on the floor, and raise your upper legs until they’re perpendicular to the floor. Bend your knees slightly. Without changing the arch in your lower back or the angle of your knees, brace your core and try to take 3 to 5 seconds to lower your feet as close to the floor as you can. One trick: Press your lower back toward the floor as you perform the movement. Once your feet touch the floor, raise them back to the starting position and repeat.

Exercise 7: Plank

bootcamp plank gbg Week One Workout

Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs as if you were about to be punched in the gut. Hold this position for 1 minute while breathing deeply.

Likesup Week One Workout(0)Dislikesdown Week One Workout(0)