[HEALTH] Fitness

All You Need Is a Mat and 25 Minutes to Complete This Total Body Boot Camp Workout

Devan Kline, founder of Burn Boot Camp, and Beth Williams, a franchise partner and personal trainer, stopped by our offices to show us a 25-minute full-body conditioning routine. Complete with modifications to meet any exercise level, the circuit developed by these two fitness pros will have you up and moving. All you need is a mat, and you’ll be ready to feel the burn. To follow along without sound, see below for an explanation of each part of this workout.

Warm Up

Start in a boxer stance, bouncing up and down. Doing this between all the exercises will keep your heart rate high. The warmup consists of three exercises, and you should perform each two times for one minute for each round.

Full Body Tap: 

Get in a plank position. While keeping your shoulders above the top of your hands, tap these body parts: shoulders, hips, knees, and toes. For a modification, do this exercise on your knees.

Squats: 

Drop your hips until low at the ground. Your quads should be aligned with your hips. If you’re injured, try the “steam engine” modification: keep your hands by your ears and bring one knee up, then the other. For a more challenging version, elevate the move by popping up when you squat (in other words, doing jump squats).

Rope Pull: 

Keep your hands up and reach into the sky as you kick the opposite knee up. Draw in your belly button as you climb. Modify by slowing down the movement and eliminating the hop.