Boot Camp
Cutting
Intermediate
None
Plan Details
The Boot Camp routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
The purpose of this 3-day workout is to make you sweat and feel great by expending some serious energy (in the form of calories). This will help you start your week off on the right foot. It’s great as a first session to perform early in the week. Try a Monday, Thursday, Saturday schedule and see how it feels. EQUIPMENT NEEDED Bodyweight Dumbbells Kettlebells ROUTINE The first session involves 12 exercises, 8 of which use only bodyweight, that you need to complete. You are then asked to transition into a 2nd day of 10 exercises using both dumbbells, kettlebell and bodyweight. Day 3 is a repeat of day1 with a few new exercises. Stay Strong Together! Michael Wood, CSCS JeFit
Routine detail
Day 1
Workout 1
Est. 38 min
12 exercises
Prisoner Squat
1 Set x 10 Reps
Mountain Climber
1 Set x 12 Reps
Cobra
1 Set
Reverse Crunch
1 Set x 12 Reps
Single-Leg Glute Bridge
1 Set x 8 Reps
Push-Up
1 Set x 10 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Single-Leg Push-Up
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 6 Reps
Dumbbell Squat to Bicep Curl
3 Sets x 8 Reps
Day 2
Workout 2
Est. 55 min
10 exercises
Kettlebell Goblet Squat
2 Sets x 12,10 Reps
Kettlebell Single-Leg Deadlift
1 Set
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Air Bike
2 Sets x 15 Reps
Bird Dog
2 Sets x 10 Reps
Kettlebell Thruster
3 Sets x 8 Reps
Kettlebell Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Day 3
Workout 3
Est. 36 min
10 exercises
Prisoner Squat
1 Set x 10 Reps
Double-Leg Butt Kick
1 Set x 6 Reps
Cobra
1 Set
Reverse Crunch
1 Set x 15 Reps
Single-Leg Glute Bridge
1 Set x 10 Reps
Clap Push-Up
3 Sets x 6,4,2 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Dumbbell Squat to Bicep Curl
3 Sets x 8 Reps
