{"id":3652,"date":"2017-04-05T19:57:58","date_gmt":"2017-04-05T19:57:58","guid":{"rendered":"https:\/\/www.goldsgym.com\/blog\/beach-body-boot-camp\/"},"modified":"2025-08-28T18:15:43","modified_gmt":"2025-08-28T18:15:43","slug":"beach-body-boot-camp","status":"publish","type":"post","link":"https:\/\/www.goldsgym.com\/blog\/beach-body-boot-camp\/","title":{"rendered":"Beach-Ready Boot Camp"},"content":{"rendered":"\n

Are you ready for summer barbecues, pool parties and beach vacays? Is your body? Get it back in summer shape super quick with these three 30-minute boot camp workouts created by  trainer Nikki Kimbrough.<\/p>\n\n\n\n

Kimbrough suggests getting started at least 30 days before you plan to break out your suit if you want to see changes and 60 days if you want big results. \u201cDo boot camp routines three days a week, at least 45 minutes of cardio in between and take at least one day off to rest or do light yoga,\u201d Kimbrough advises. \u201cRemember though, you can work out all you want, but exercise and nutrition must go hand in hand.\u201d<\/strong><\/p>\n\n\n\n

Each of these boot camp routines focuses on a different group of muscles so make sure to mix them up. Do them separately or combine them for a super-intense workout. If you choose the latter route, rest for 4 minutes between each workout. Trust us: You\u2019ll need it.<\/p>\n\n\n\n

Note: All push-ups and planks can be done with your knees lowered to the floor.<\/p>\n\n\n\n

Workout 1: Spring into Shape<\/h2>\n\n\n\n
\n
\n
\n

Let\u2019s get the springs and hops going with a plyometric boot camp workout. \u201cIt\u2019s a great workout for the whole body,\u201d Kimbrough says. \u201cYou\u2019ll hit your abs, core, glutes, calves, arms and back, with a little cardiovascular for good measure.\u201d<\/p>\n

Jump rope \u2013 1 minute<\/h3>\n

Series 1<\/h2>\n

Jumping jacks \u2013 5 reps<\/h3>\n

High knees \u2013 5 reps<\/h3>\n

While standing, bend your arms at the elbow so your forearms are parallel to the floor about waist high. With same speed as if you were running in place, quickly bring your right knee up so it hits your right hand. Return to start. Raise your left knee until it hits your left hand. Return to start. Count one rep each time your right knee comes up.<\/p>\n

\n

Quick feet \u2013 5 reps<\/h3>\n

Stand with your feet shoulder width apart and your weight on your toes. Take small, quick steps in place as fast as you can. Each step with your right foot counts as a rep.<\/p>\n<\/div>\n

\n

Side-to-side line hops \u2013 5 reps<\/h3>\n

Stand on one side of a line. Jump with both feet to the other side. Land. Jump back. That\u2019s one rep.<\/p>\n<\/div>\n

\n

Repeat series 10 times; then rest for 1 minute.<\/em><\/p>\n

Jump rope \u2013 1 minute<\/h3>\n<\/div>\n
\n

Series 2<\/h2>\n
\"workout-1\"<\/figure>

<\/p>\n

Squat jumps \u2013 5 reps<\/h3>\n

With your legs a little wider than shoulder width, do a squat with your back straight and your buttocks out. When your knees reach a 90-degree angle, jump up into the air and land in a standing position.<\/p>\n<\/div>\n

\n

Alternating lunge jumps \u2013 5 reps on each side<\/h3>\n

Start in a right lunge position with hands on your hips. (Your knee should be bent at a 90 degree angle and should not pass your toe.) Jump and switch legs in midair so that your left leg is in front.<\/p>\n

 <\/p>\n<\/div>\n

\"workout-13\"<\/a><\/figure>
\n

Burpees \u2013 5 reps<\/h3>\n

With your legs shoulder width apart, squat into a crouch position. Kick feet your behind you, then do a push-up. Bounce back into crouch position and stand up.<\/p>\n<\/div>\n

\n

Rockys \u2013 5 reps<\/h3>\n

Do a push-up, and as you come up, lift your hands off the floor and clap. Or, for a little bit easier exercise, do a push-up with a quick hop of hands off the floor.<\/p>\n<\/div>\n

\n

Repeat series 10 times; then rest for 1 minute.<\/em><\/p>\n

Jump rope \u2013 1 minute<\/strong><\/p>\n<\/div>\n

\n

Series 3<\/h2>\n
\"workout-3\"<\/a><\/figure>

<\/p>\n

Speed skaters \u2013 5 reps<\/h3>\n

Cross your right leg behind your left and bend your left knee into a lunge position. Then reach down and touch your right hand to your left foot. Repeat on opposite side.<\/p>\n<\/div>\n

\n

Side winders \u2013 5 reps on each side<\/h3>\n

Begin standing. Bend into crouch position with your hands on the ground. Keeping your hands on the ground, jump your legs out to one side then jump back to crouch position. Stand. Repeat, jumping to the other side.<\/p>\n<\/div>\n

\n

Squat thrusts \u2013 5 reps<\/h3>\n

A burpee, but with your legs spread a little wider than shoulder width.<\/p>\n<\/div>\n

\"workout-4\"<\/a><\/figure>
\n

Side-to-side push-ups \u2013 5 reps<\/h3>\n

A regular push-up, but you lower your right ear toward your right hand. Return to push-up position, then do another push-up, lowering your left ear toward your left hand.<\/p>\n

Repeat series 10 times.<\/em><\/p>\n<\/div>\n<\/div>\n

\n

Workout 2: Sun\u2019s Out, Guns Out<\/h2>\n

The sun is out and we have to get tank-top ready. \u201cSummer\u2019s coming, and we want to have our arms, back and chest looking good,\u201d Kimbrough says. \u201cHere\u2019s a great boot-camp workout to enhance the biceps, triceps and pectorals.\u201d<\/p>\n

Note: Some of these exercises require a flat bench and dumbbells. Choose a dumbbell weight that is challenging but not straining.<\/p>\n

\n

Series 1<\/h2>\n

Do 3 total repetitions<\/h3>\n

Wide-arm push-ups \u2013 10 reps<\/h3>\n

Just like regular push-ups, but with your arms spread wider than shoulder width.<\/p>\n<\/div>\n

\"workout-5\"<\/a><\/figure>
\n

Scoop push-ups \u2013 10 reps<\/h3>\n

Start in push-up position. With your back straight, raise your butt in the air until your legs are at a 45-degree angle to the ground. Move your head downward in a scooping motion, finishing with head up and your back in an arch.<\/p>\n

 <\/p>\n

 <\/p>\n<\/div>\n

\"workout-6\"<\/a><\/figure>
\n

Robot push-ups \u2013 10 reps<\/h3>\n

Start in push-up position. Lower to your right forearm, then your left forearm. Return to push-up position by straightening your right arm, then your left arm. Repeat, starting with opposite arm.<\/p>\n<\/div>\n

\n

Rest 30 seconds, then repeat.<\/em><\/p>\n<\/div>\n

\n

Series 2<\/h2>\n

Do 3 total repetitions<\/h3>\n

Dumbbell burpees with push-up to overhead press \u2013 10 reps<\/h3>\n

With dumbbells in your hands and your legs shoulder width apart, squat into a crouch position. Kick feet your behind you, then place the dumbbells on the ground and do a push-up while gripping them. Bounce back into crouch position and stand up. Lift the dumbbells over your head in a press-up motion.<\/p>\n<\/div>\n

\"workout-7\"<\/a><\/figure>
\n

Dumbbell rear flys \u2013 10 reps<\/h3>\n

Bend your knees slightly and lean over with a flat back. Let the dumbbells hang in down in front of you and pull them up and out to the sides using your triceps and back muscles.<\/p>\n<\/div>\n

\n

Dumbbell chest lift with bent-over back \u2013 10 reps<\/h3>\n

Bend your knees slightly and lean forward with a flat back. Let the dumbbells hang in down in front of you and pull the dumbbells straight up toward your pectorals.<\/p>\n<\/div>\n

\n
\"The<\/figure>

<\/p>\n

Dumbbell triceps kickbacks \u2013 10 reps on each side<\/h3>\n

Take a dumbbell in your left hand. Place your right hand and your right knee on a flat bench. Start with your left arm close against your body with your elbow bent at a 90\u00b0 angle. Keeping the top half of your arm flat with your back, straighten your arm and so it is parallel to the ground.  Switch sides and repeat.<\/p>\n<\/div>\n

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Rest 30 seconds, then repeat.<\/em><\/p>\n<\/div>\n

\n

Series 3<\/h2>\n

Do 3 total repetitions<\/h3>\n
\"The<\/figure>

<\/p>\n

Dumbbell plank alt rows \u2013 8 reps<\/h3>\n

Start in push-up position holding hexagon dumbbells on the floor. Do a push-up, then pull the weight straight up to your chest with your right arm. Return arm to floor. Then do the left arm.<\/p>\n

 <\/p>\n

 <\/p>\n<\/div>\n

\n
\"The<\/figure>

<\/p>\n

Dumbbell plank triceps kickbacks \u2013 8 reps<\/h3>\n

Start in push-up position holding hexagon dumbbells on the floor. Do a push-up, then bring the weight in your right hand toward your right hip (this will work your right triceps). Then do the left arm.<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n<\/div>\n

\"workout-11\"<\/a><\/figure>
\n

Dumbbell plank alt front raises \u2013 8 reps<\/h3>\n

Get in plank position with your hands on the hexagon dumbbells directly below your shoulders<\/a>. Raise your right arm out straight, then bring it back down to the ground. Repeat with the left.<\/p>\n<\/div>\n

\n

Rest 20 seconds then repeat.<\/em><\/p>\n<\/div>\n<\/div>\n

\n
\n

\u201cThis one focuses on innovative ways to work your core and your abdominal muscles,\u201d Kimbrough says. \u201cPeople always think \u2018crunches, crunches,\u2019 but this boot camp goes beyond the standard exercises and adds a little fun too.\u201d<\/p>\n

Note: Some of these exercises require a medicine ball. Choose a weight that is difficult but not straining.<\/p>\n

Workout 3: Abs-olutely Summer<\/h2>\n

Series 1<\/h2>\n

Do 3 total repetitions<\/h3>\n<\/div>\n
\n

High knees \u2013 30 seconds<\/h3>\n

While standing, bend your arms at the elbow so your forearms are parallel to the floor about waist high. With same speed as if you were running in place, quickly bring your right knee up so it hits your right hand. Return to start. Raise your left knee until it hits your left hand. Return to start. Count one rep each time your right knee comes up.<\/p>\n<\/div>\n

\n

Mountain climbers \u2013 30 seconds<\/h3>\n

Place hands on floor, slightly wider than shoulder width. Extend your right leg while bringing your left leg close to your chest. Keep your upper body still while alternating leg positions. Do for 30 seconds.<\/p>\n<\/div>\n

\n
\"workout-13\"<\/figure>

<\/p>\n

Burpees \u2013 30 seconds<\/h3>\n

With your legs shoulder width apart, squat into a crouch position. Kick feet your behind you, then do a push-up. Bounce back into crouch position and stand up.<\/p>\n<\/div>\n

\n

Series 2<\/h4>\n

Do 3 total repetitions<\/h3>\n<\/div>\n
\n

Plank hold \u2013 30 seconds<\/h3>\n

Get into a plank position with your toes on the ground, your back straight, and your elbows supporting your body weight.<\/p>\n<\/div>\n

\n

Plank rock \u2013 10 reps<\/h3>\n

Get into a plank position. Lift your buttocks into the air, then return to plank position.<\/p>\n<\/div>\n

\n

Supermans \u2013 10 reps<\/h3>\n

Lie on your stomach. Put your hands by your ears. Raise your back and legs off the ground.<\/p>\n

Rest 30 seconds then repeat. <\/em><\/p>\n<\/div>\n

\n
\"workout-14\"<\/figure>

<\/p>\n

Series 3<\/h2>\n

Do 3 total repetitions<\/h3>\n

Prayer sit-ups \u2013 10 reps<\/h3>\n

Sit-ups, but with your hands held between your legs in prayer position.<\/p>\n<\/div>\n

\n

In and outs \u2013 10 reps<\/h3>\n

Begin in a sitting position with your feet off the ground, your knees tucked into your chest and your hands on the ground by your hips. Simultaneously extend your legs straight out (keeping your feet off the ground) and lean back. Return to the start position.<\/p>\n<\/div>\n

\n

Oblique twist \u2013 10 reps on each side<\/h3>\n

With legs on the ground, lift your torso up to a 45-degree angle and twist your torso from right to left, breathing out with each twist.<\/p>\n<\/div>\n

\n

Side plank with twist \u2013 10 reps on each side<\/h3>\n

In side plank position with your feet stacked and right elbow on the ground directly below your shoulder, bring your left elbow all the way to the ground. Do 10 on right side, then 10 on left.<\/p>\n

Rest 30 seconds then repeat.<\/em><\/p>\n<\/div>\n

\n

Series 4<\/h2>\n

Do 3 total repetitions<\/h3>\n<\/div>\n
\n

Medicine ball ab throw-downs \u2013 10 reps<\/h3>\n

Bring the medicine ball above your head, then throw it down as you squat. Bounce it off the ground, catch it and bring it back up.<\/p>\n<\/div>\n

\n
\"workout-15\"<\/figure>

<\/p>\n

Ab pikes \u2013 10 reps<\/h3>\n

Get into push-up position. Raise your buttocks into the air until you\u2019re in a pike position. Return to horizontal.<\/p>\n<\/div>\n

\n

Oblique twist with medicine ball \u2013 10 reps on each side<\/h3>\n

Sit on the ground and bend your knees, lift your torso up to a 45-degree angle, hold out a medicine ball in front of your chest and twist your torso from right to left, breathing out with each twist.<\/p>\n<\/div>\n

\n

Ab hold push-outs with medicine ball \u2013 10 reps<\/h3>\n

While standing, hold a medicine ball at chest height. Push it out until your arms are straight. Hold for a beat, then return it to your chest.<\/p>\n

Rest 30 seconds then repeat.<\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

<p>Get back in shape fast thanks to these three quick and fun boot camp\u2013style workouts. Don\u2019t wait, get real results before you hit the beach.<\/p><\/p>\n","protected":false},"author":47,"featured_media":6751,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"","footnotes":""},"categories":[3],"tags":[250,186,178,155],"class_list":["post-3652","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-bootcamp","tag-improve-cardio","tag-summer","tag-weight-loss"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3652","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=3652"}],"version-history":[{"count":14,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3652\/revisions"}],"predecessor-version":[{"id":10095,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3652\/revisions\/10095"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/6751"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=3652"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=3652"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=3652"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}