BOOT CAMP BURN: 12 WEEK MILITARY WORKOUT PROGRAM

1 WORKOUT AWarm UpWorking Sets/RoundsExercise1a. Pushups20 Jumping Jacks3 - 4 rounds of 10 - 20 reps1b. Inverted Rows3 - 4 rounds of 10 - 20 reps1c. Leg Lifts3 - 4 rounds of 10 - 20 reps2a. Box Jumps20 Steps of Walking Lunges3 - 4 rounds of 10 - 20 reps2b. Reverse Lunge3 - 4 rounds of 10 - 20 reps2c. Prisoner Squat3 - 4 rounds of 10 - 20 reps3a. Diamond Pushup3 - 4 rounds of 10 - 20 reps3b. Floor Crunch3 - 4 rounds of 10 - 20 reps3c. Plank3 - 4 rounds of 30 seconds4. 1 Mile Run3 min warm upComfortable PaceWorkout AWarm UpWorking Sets/RoundsExercise1a. Feet-Elevated Pushups20 Jumping Jacks3 - 4 rounds of 10 - 20 reps1b. Chin Up3 - 4 rounds of 10 - 20 reps1c. Leg Lifts3 - 4 rounds of 10 - 20 reps2a. Box Jumps20 Steps of Walking Lunges3 - 4 rounds of 10 - 20 reps2b. Walking Lunge3 - 4 rounds of 10 - 20 reps2c. Calf Jump3 - 4 rounds of 10 - 20 reps3a. Diamond Pushup3 - 4 rounds of 10 - 20 reps3b. Sit Up3 - 4 rounds of 10 - 20 reps3c.

2 Plank3 - 4 rounds of 30 seconds4. Mile Run3 min warm upComfortable PaceWorkout AWarm UpWorking Sets/RoundsExercise1a. Plyo Pushups20 Jumping Jacks3 - 4 rounds of 10 - 20 reps1b. Pull Up3 - 4 rounds of 10 - 20 reps1c. Decline Sit Up3 - 4 rounds of 10 - 20 reps2a. Walking Lunge3 - 4 rounds of 10 - 20 reps2b. Squat Jump3 - 4 rounds of 10 - 20 reps2c. Reverse Lunge3 - 4 rounds of 10 - 20 reps3a. Push Up on Swiss Ball3 - 4 rounds of 10 - 20 reps3b. Sit Up3 - 4 rounds of 10 - 20 reps3c. Plank3 - 4 rounds of 30 seconds4. 2 Mile Run3 min warm upComfortable PaceWorkout BWarm UpWorking Sets/RoundsExercise1a. Front Squat2 x 103 x 121b. Dumbbell Stiff Leg Deadlift2 x 103 x 122a. Bench Press2 x 103 x 82b. Dumbbell Row2 x 103 x 83a. Kettlebell Swing3 x 123b. Overhead Press 3 x 124. 1 mile run3 min warm upComfortable PaceWorkout BWarm UpWorking Sets/RoundsExercise1a. Squat2 x 103 x 121b. Romanian Deadlift2 x 103 x 122a.

3 Dumbbell Bench Press2 x 103 x 82b. Barbell Row2 x 103 x 83a. Kettlebell Press3 x 123b. Dumbbell Upright Row 3 x 124. mile run3 min warm upComfortable PaceWorkout BWarm UpWorking Sets/RoundsExercise1a. Goblet Squat2 x 103 x 121b. Kettlebell Romanian Deadlift2 x 103 x 122a. Incline Dumbbell Bench Press2 x 103 x 82b. Kettlebell Row2 x 103 x 83a. Single Arm Kettlebell Press3 x 123b. Dumbbell Shrug 3 x 124. 2 mile run3 min warm upComfortable TOOLS YOU NEED TO BUILD THE BODY YOU WANT StoreWorkoutsDiet PlansExpert GuidesVideosToolsWant 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!Link to WORKOUT : CAMP BURN: 12 WEEK MILITARY WORKOUT PROGRAMWEEKS 1 - 4 WEEKS 5 - 8 WEEKS 9 - 12 Main Goal: Lose FatTraining Level: BeginnerProgram Duration: 12 WeeksDays Per Week: 4 DaysTime Per WORKOUT : 30-45 MinsEquipment: Barbell, Bodyweight, Dumbbells, Kettle BellsAuthor: Brad Borla