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    Acton Fit Body Boot Camp

    Workout of the Week: Burn for the Whole Body!

    Who said upper body day couldn’t include a cardio also?!?

    That’s exactly what you’re getting in this week’s workout of the week! Time to tone those arms AND thighs!

    The 45 degree rows, burpees, and L raises will build those arm and shoulder muscles. With some lunges, your legs will also get in a nice workout. Finally, we’ve thrown in some jumping jacks, cross jacks, and jogging in place to get your heart rate bumping and pumping.

    If you’re in a crunch for the week but need a quick workout that covers a lot of your body, this is the one! Just set aside 15 minutes—yup, only 15—and you’re golden!

    Let’s get that form and focus down!

     

    Fitbody Bootcamp

    Warm Up

    March In Place

    Jog In Place

    Jumping Jacks

    Cross Jacks

     

    Time: 2 minutes

    Repeat: 2x

    Transition Time: 30 seconds

    Time at End of Warm Up: 2:30

     

    Suspension Station

    Primary Movement – 45 Degree Row

    Secondary Movement – Around the World Push Up

     

    Time: 3 minutes

    Repeat: 3x

    Transition Time: 30 seconds

    Time at End of Station: 6:00

     

    Rope Station

    Primary Movement – Plank

    Secondary Movement – Burpee

     

    Time: 3 minutes

    Repeat: 3x

    Transition Time: 30 seconds

    Time at End of Station: 9:30

     

    Freestyle Workout

    Squat Press

    Stationary Lunge + Curl (Left)

    Stationary Lunge + Curl (Right)

    L RaiseTime: 5 minutes

    Repeat: 3x

    Transition Time: 30 seconds

    Time at End of Workout: 15:00

     

     

    Note: For the 45 Degree Row, you can tie a jump rope to a pull up bar if you don’t have resistance bands. If you don’t have dumbbells, try squatting with two equally-weighted objects (lbs. will vary based on strength level).

    Written by

    Real People With Real Results

    We guarantee you'll love Fit Body Boot Camp or it's free in the first 30 days