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

Bootcamp – A fitness diary

Download a Boot Camp diary sheet.