Training versatility seems to hit its peak during the summer, so don’t get caught without exercise ideas while you’re on the move! This head-to-toe body-firming boot-camp workout will change the way your body tackles fat. It’s meant to challenge you physically and mentally, with moves that work the shoulders, chest, core, and entire lower body. It constantly shoots the focus from your upper body to your lower body and back again, demanding more oxygen uptake, which means a bigger calorie burn. Plus, you can do this workout with absolutely no equipment at all. No excuses. You can do this! 

Trainer Leslie Maltz, CPT, owner of Backyard Bootcamp, says, “Use first round to warm up and get your form on point. In the 60-second round, hit 80–85% intensity, and the 30-second lightning round is 100% full out!!” 

TOTAL TIME: 60 minutes (with warmup and cool down)

  • ROUND 1: 20 minutes: 90 Seconds per exercise + 30 seconds rest between each exercise 
  • ROUND 2: 15 minutes: 60 Seconds per exercise + 30 seconds rest between each exercise 
  • ROUND 3: 10 Minutes: 30 Seconds per exercise + 30 seconds rest between each exercise  
Beginner Moves:
  • Side Stepping
  • Crunches
  • Kneeling Pushups
  • Walking Lunges
  • Kneeling Tricep Pushups
  • Jumping Jacks
  • Plank
  • Squats
  • Hip Bridge
  • Pike Press
Intermediate/Advanced Moves: 
  • Speed Skaters
  • V-ups 
  • Decline Pushups (if bench or chair is available)
  • Jumping Split Lunges 
  • Narrow Triceps Pushups or Dips (if bench is available) 
  • Power Sprawls 
  • Walking Pushups
  • 180 Jump Squats 
  • Elevated Hip Bridge (if low step is available) 
  • Decline Pike Press (if step or bench available)  
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