Training protocol
60 minutes of daily exercise alternating days of circuit training (resistance) and pure cardio. Cardio should involve 2 moderate/ hard sessions i.e. run/bike/swim and 1 easier session i.e. power walk. Circuit training sessions will involve a mix of boot camp strength exercises outlined below. Place a special emphasis on stretching all tight muscles daily.
Example training plan
Alternate between circuit and cardio training sessions during the week like this:
- Monday Circuit
- Tuesday Cardio
- Wednesday Circuit
- Thursday Cardio
- Friday Circuit
- Saturday Cardio
- Sunday Circuit
Circuit training session
Alternate 2 minute bursts of fast running/ cycling with 10 reps of the above exercises until you have completed all 3 sets.
Exercise Set 1 Set 2 Set 3 Set 4
Stagger push up 10 each side 10 each side 10 each side
Jumping lunge 10 each side 10 each side 10 each side
Side step squat 10 each side 10 each side 10 each side
Hybrid plank 10 10 10
Rotating side plank 10 each side 10 each side 10 each side
Daily priority stretches
Chest, lats, upper traps, hamstrings, hip flexors, calves, quads, adductors
Nutrition
Breakfast – 2 poached eggs, 1 cup each of spinach, tomatoes, blueberries, 10 almonds
Lunch – 100g chicken or turkey breast, 1 cup each cucumber, tomatoes, salad leaves
Snacks – 1 cup of strawberries or an apple and 10 walnut halves
Dinner – 120g fresh tuna or salmon, 1 cup each broccoli, mixed peppers, spinach
Drinks – 3-4 cups green tea, 2-3 litres water
Boot Camp Diary Sheet
hi michelle,
was planning on giving this a go as have been feeling quite sluggish when i work out recently. i cant stand peppers or blueberries so could you advise on a good swap for these two items ?
Hi Clare, where are you from? I saw Amsterdam in the location!
You can swap blueberres for any other berry – strawberries, blackberries, raspberries or even cherries. Othe low sugar fruits are apples, pear and plums.
You can swap peppers for mushrooms, courgette, aubegine or tomatoes?
Does that help?