I leave for bootcamp in 3 months, just recently ...

Too many people get wrapped up in thinking that they need a gym to get a great workout and that's far from the case. Just look at the military and how they whip people into shape using basic exercises that require little to no equipment.
These exercises are about as basic as they come and you can use this workout as a blue print to substitute in different exercises if you need a bit more of a challenge or some variety. Here are two workouts you can choose from and by the way these will kick your butt. .

Climbing the Mountain

1. Warm up with 20-30Jumping Jacks, 20 Mountain Climbers (per leg) and 20 Squat, Thrust, Jumps. OR…5-10 minutes light aerobic activity like jogging, jumping rope, etc. Yes, this will seem like more of a workout than a warm up but we want the warm up to count.
2. The Workout: You will be performing FOUR different movements. One lower body movement, one upper body pushing movement, one upper body pulling movement and one abdominal movement. In between each movement you will be performing either Jumping Jacks or Mountain Climbers for 10 repetitions.
3. The Routine: Perform the routine in circuit fashion, taking little to no rest in between movements.
4. Perform each movement for 10 reps for the first circuit.
5. Then go back through it but perform 8 reps per movement EXCEPT you will still perform 10 reps for the Jumping Jacks or Mountain Climbers.
6. Next go back through the circuit again but this time perform 6 reps per movement while performing 10 for the Jumping Jacks and Mt. Climbers. See the pattern?
7. Work your way down to 2 reps per movement AND THEN work your way back up again (2,4,6,8,10).
8. Once you get really good count down and then back up again by 1's
   Lower body movement; choose one (Body Weight Squats, Walking or Alternating Lunges, jump squats)
   Upper body pushing movement; choose one (pushups, bench or chair dips, plyometric pushups)
   Upper body pulling movement; choose one (inverted rows, chins or pull-ups) This exercise will require either a pull-up bar of some sort, a table you can lie underneath and pull yourself up to or two chairs spaced apart with a strong rod in between them.
   Abdominal movement; choose one (crunches, reverse crunches/ leg raises, pushup position knee ins (pictured next page), V-Up crunches)

This one is sort of like the previous workout but simpler in format.

1. Warm up with 20-30 Jumping Jacks, 20 Mt. Climbers and 20 Squat, Thrust, Jumps OR…5-10 minutes light aerobic activity like jogging, jumping rope, etc.
2. Choose the same FOUR exercises from the groups listed above.
3. You will be striving to get 100 reps per each exercise. (Yes, you read that correctly.)
4. Start by performing as many Body Weight (BW) Squats as you can until you can't get any more with STRICT Form. That means if your form begins to falter…STOP! This goes for EACH exercise!
5. In order to reach 100 reps you should rest/ pause for the amount of seconds it will take to achieve the corresponding rep count until you hit 100. For example if you have 50 reps left until you reach 100; rest for 50 seconds and then keep going until you can't get anymore. Use the same rest principle again then keep going until you reach 100.
6. After finishing the first exercise, rest for 30-60 seconds and perform the next exercise in the same fashion and so on until you complete all four exercises.

 Good luck and best wishes in all you do. I thank you also for what you are about to embark on.

Start jogging outside. No better way to lose fat and gain muscle than to jog/run outside and the more hills, the beter!

try body weight exercises, requires little room and no equipment.

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