It’s not JUST 8 weeks Month 01: Days 01, 03 and 05

“It’s not JUST 8 weeks Month 01: Days 01, 03 and 05” is a circuit routine aimed at mirroring the physical challenges of a typical boot camp workout session. You’ll complete one round of each exercise for the corresponding time and a transition exercise prior to moving on to the next station without rest. After completing each station one time, you’ll start over and work through each station and transition again without rest.

The Month 01 Program is intended to be completed at least one month prior to shipping to Training Center Cape May. This workout routine is divided into weeks 01 and 02, and then into weeks 03 and 04. You’ll do the maximum number of reps for 45 seconds in the first round and 30 seconds for the second round in weeks 01 and 02 only. By week 03, each round should be done for 45 seconds.

You can see an introduction video to this workout with examples, demonstrations and guidance from our fitness staff below. For an overview of the entire workout program, please click here to be directed to a summary of the It’s not JUST 8 weeks Workout.

Start:

Dynamic Warm Up

(Please click here to see our Dynamic Warm Up blog)

Station #1 –

Pushups

1) Pushups
Round 01 –
:45 seconds for weeks 01 – 04
Round 02 –
:30 seconds for weeks 01 & 02
:45 seconds for weeks 03 & 04

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tricep Dips

2) Tricep Dips
Round 01 –
Maximum rep
:45 seconds for weeks 01 – 04
Round 02 –
:30 seconds for weeks 01 & 02
:45 seconds for weeks 03 & 04

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

3) Plank Pushups

3) Plank Pushups
Round 01 –
:45 seconds for weeks 01 – 04
Round 02 –
:30 seconds for weeks 01 & 02
:45 seconds for weeks 03 & 04

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Transition #1 –

Burpees

Burpees
Round 01 –
:45 seconds for weeks 01 – 04
Round 02 –
:30 seconds for weeks 01 & 02
:45 seconds for weeks 03 & 04

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Station #2 –

Sit Ups Round 01 –  :45 seconds for weeks 01 – 04 Round 02 -  :30 seconds for weeks 01 & 02  :45 seconds for weeks 03 & 04

1) Sit Ups
Round 01 –
:45 seconds for weeks 01 – 04
Round 02 –
:30 seconds for weeks 01 & 02
:45 seconds for weeks 03 & 04

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Flutter Kicks Round 01 –  :45 seconds for weeks 01 – 04 Round 02 -  :30 seconds for weeks 01 & 02  :45 seconds for weeks 03 & 04

2) Flutter Kicks
Round 01 –
:45 seconds for weeks 01 – 04
Round 02 –
:30 seconds for weeks 01 & 02
:45 seconds for weeks 03 & 04

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Reverse Crunch Round 01 –  :45 seconds for weeks 01 – 04 Round 02 -  :30 seconds for weeks 01 & 02  :45 seconds for weeks 03 & 04

3) Reverse Crunch
Round 01 –
:45 seconds for weeks 01 – 04
Round 02 –
:30 seconds for weeks 01 & 02
:45 seconds for weeks 03 & 04

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Transition #2 –

High Knees Flutter Kicks Round 01 –  :45 seconds for weeks 01 – 04 Round 02 -  :30 seconds for weeks 01 & 02  :45 seconds for weeks 03 & 04

High Knees
Flutter Kicks
Round 01 –
:45 seconds for weeks 01 – 04
Round 02 –
:30 seconds for weeks 01 & 02
:45 seconds for weeks 03 & 04

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Station #3 –

Forward Lunge Flutter Kicks Round 01 –  :45 seconds for weeks 01 – 04 Round 02 -  :30 seconds for weeks 01 & 02  :45 seconds for weeks 03 & 04

1) Forward Lunge
Flutter Kicks
Round 01 –
:45 seconds for weeks 01 – 04
Round 02 –
:30 seconds for weeks 01 & 02
:45 seconds for weeks 03 & 04

 

 

 

 

 

 

 

 

 

 

 

 

 

Squat

2) Squat
Round 01 –
:45 seconds for weeks 01 – 04
Round 02 –
:30 seconds for weeks 01 & 02
:45 seconds for weeks 03 & 04

 

 

 

 

 

 

 

 

 

 

 

 

 

Calf Raises  Round 01 –  :45 seconds for weeks 01 – 04 Round 02 -  :30 seconds for weeks 01 & 02  :45 seconds for weeks 03 & 04

3) Calf Raises
Round 01 –
:45 seconds for weeks 01 – 04
Round 02 –
:30 seconds for weeks 01 & 02
:45 seconds for weeks 03 & 04

 

 

 

 

 

 

 

 

 

 

 

 

 

Transition #3 –

Glute Kicks

Glute Kicks
Round 01 – :45 seconds for weeks 01 – 04
Round 02 –
:30 seconds for weeks 01 & 02
:45 seconds for weeks 03 & 04

 

 

 

 

 

 

 

 

 

 

 

 

 

Station #4 –

Ice Skaters

1) Ice Skaters
Round 01 – :45 seconds for weeks 01 – 04
Round 02 –
:30 seconds for weeks 01 & 02
:45 seconds for weeks 03 & 04

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Power Jacks Round 01 – :45 seconds for weeks 01 – 04Round 02 –:30 seconds for weeks 01 & 02:45 seconds for weeks 03 & 04

2) Power Jacks
Round 01 – :45 seconds for weeks 01 – 04
Round 02 –
:30 seconds for weeks 01 & 02
:45 seconds for weeks 03 & 04

 

 

 

 

 

 

 

 

 

 

 

 

 

Prone Mountain Climbers

3) Prone Mountain Climbers
Round 01 – :45 seconds for weeks 01 – 04
Round 02 –
:30 seconds for weeks 01 & 02
:45 seconds for weeks 03 & 04

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Transition #4 –

Jump Rope

(If you don’t have a jump rope or can’t jump rope, simulate it)

 

Finish:

Recovery Routine

(Please click here to see our Recovery Routine blog)

 

Remember, it’s not JUST 8 weeks. It’s the challenge and opportunity of a lifetime. Come Ready.

 

For a video introduction to this workout, please see below –

 

 

Important note: Please consult a physician prior to beginning any exercise regimen or program. Be safe.

 

Workout designed by Kristy Graul, ATC, and Sherilyn Neri, MS, ATC

Tags: , , , , ,