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!
5-minute warm-up jog or jump rope
- 10 Pushups
- 30 seconds to 1-minute sprint, then jog back to starting position
- Repeat these exercise ten times
- 25 Squats
- 20 Alternating lunges per leg
- 10 pushup rows
- 15 Squat jumps
- Turkish Getup: 15 per side
- Repeat two or three times
- 20 Squat Thrusts
- 25-50 Elbow-to-knee Crunches
- Repeat these Exercise four times
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.
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.
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.
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.
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.
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.
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.
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.