Boot Camp Burn: 12 Week Military Workout Program

Boot Camp Burn: 12 Week Military Workout Program
Want to get as physically fit as the military men and women who protect our country? Give this 12 week military boot camp style workout program a try!

Workout Summary

Lose Fat
Full Body
Beginner
12 weeks
4
30-45 minutes
Barbell, Bodyweight, Dumbbells, Kettle Bells
Male & Female
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Workout Description

Normally when the word boot camp is used in fitness circles it conjures visions of group exercise classes mimicking the style and cadence of actual military boot camp.

This isn’t about that.

The rigors of actual boot camp are oftentimes heralded with fear, admiration, and thoughts of intense training requirements. It’s void of spandex, exercise regressions and high fives with smiles.

Below is a vigorous 12 week military boot camp style workout program designed to kick your butt a little and get you in some serious shape.

Of course you’re not actually in basic training but try this out for the entire 12 weeks and you’ll only be better for it.

Weeks 1-4

Perform your workouts four times per week with no more than two days consecutively. For example, perform workout A, then B then take a rest day, then do workout A and then B again then take another rest day or two. You can go with Monday, Tuesday, Thursday and Friday with Wednesday and the weekend off.

Workout A
Exercise Warm Up Working Sets/Rounds
1a. Pushups 20 jumping jacks 3-4 rounds of 10-20 reps
1b. Inverted Rows - 3-4 rounds of 10-20 reps
1c. Leg Lifts - 3-4 rounds of 10-20 reps
2a. Box Jump 20 steps of walking lunge 3-4 rounds of 10-20 reps
2b. Reverse Lunge - 3-4 rounds of 10-20 reps
2c. Prisoner Squat - 3-4 rounds of 10-20 reps
3a. Diamond Pushup - 3-4 rounds of 10-20 reps
3b. Floor Crunch - 3-4 rounds of 10-20 reps
3c. Plank - 3-4 rounds of 30 seconds
4. 1 mile run 3 min warm up comfortable pace
Workout B
Exercise Warm Up Working Sets/Rounds
1a. Front Squat 2 x 10 3 x 12
1b. Dumbbell Stiff Leg Deadlift 2 x 10 3 x 12
2a. Bench Press 2 x 10 3 x 8
2b. Dumbbell Row 2 x 10 3 x 8
3a. Kettlebell Swing - 3 x 12
3b. Overhead Press - 3 x 12
4. 1 mile run 3 min warm up comfortable pace

Weeks 5-8

Perform your workouts four times per week with no more than two days consecutively. For example, perform workout A, then B then take a rest day, then do workout A and then B again then take another rest day or two. You can go with Monday, Tuesday, Thursday and Friday with Wednesday and the weekend off.

Workout A
Exercise Warm Up Working Sets/Rounds
1a. Feet- Elevated Pushups 20 jumping jacks 3-4 rounds of 10-20 reps
1b. Chin Up - 3-4 rounds of 10-20 reps
1c. Leg Lifts - 3-4 rounds of 10-20 reps
2a. Box Jump 20 steps of walking lunge 3-4 rounds of 10-20 reps
2b. Walking Lunge - 3-4 rounds of 10-20 reps
2c. Calf Jump - 3-4 rounds of 10-20 reps
3a. Diamond Pushup - 3-4 rounds of 10-20 reps
3b. Sit Up - 3-4 rounds of 10-20 reps
3c. Plank - 3-4 rounds of 30 seconds
4. 1.5 mile run 3 min warm up comfortable pace
Workout B
Exercise Warm Up Working Sets/Rounds
1a. Squat 2 x 10 3 x 12
1b. Romanian Deadlift 2 x 10 3 x 12
2a. Dumbbell Bench Press 2 x 10 3 x 8
2b. Barbell Row 2 x 10 3 x 8
3a. Kettlebell Press - 3 x 12
3b. Dumbbell Upright Row - 3 x 12
4. 1.5 mile run 3 min warm up comfortable pace

Weeks 9-12

Perform your workouts four times per week with no more than two days consecutively. For example, perform workout A, then B then take a rest day, then do workout A and then B again then take another rest day or two. For example, you can go with Monday, Tuesday, Thursday and Friday with Wednesday and the weekend off.

Workout A
Exercise Warm Up Working Sets/Rounds
1a. Plyo Pushups 20 jumping jacks 3-4 rounds of 10-20 reps
1b. Pull Up - 3-4 rounds of 10-20 reps
1c. Decline Sit Up - 3-4 rounds of 10-20 reps
2a. Walking Lunge - 3-4 rounds of 10-20 reps
2b. Squat Jump - 3-4 rounds of 10-20 reps
2c. Reverse Lunge - 3-4 rounds of 10-20 reps
3a. Push Up on Swiss Ball - 3-4 rounds of 10-20 reps
3b. Sit Up - 3-4 rounds of 10-20 reps
3c. Plank - 3-4 rounds of 30 seconds
4. 2 mile run 3 min warm up comfortable pace
Workout B
Exercise Warm Up Working Sets/Rounds
1a. Goblet Squat 2 x 10 3 x 12
1b. Kettlebell Romanian Deadlift 2 x 10 3 x 12
2a. Incline Dumbbell Bench Press 2 x 10 3 x 8
2b. Kettlebell Row 2 x 10 3 x 8
3a. Single Arm Kettlebell Press - 3 x 12
3b. Dumbbell Shrug - 3 x 12
4. 2 mile run 3 min warm up comfortable pace
Workout Notes:

Perform all exercises with a letter (ex. a, b, c) as a superset or circuit.

Be sure to take 60 seconds of rest after each superset and circuit.

If you have any other questions, please leave them in the comments!

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