Bootcamp for one

Bootcamp for one


Bootcamp for one


Rebel Insider talked to body transformation specialist, Mark Woodgate. He shared his home-based bootcamp style workout for the ultimate in fat loss and fitness with us.

A boot camp usually conjures up images of groups of people performing athletic type drills, circuits and body weight exercises. But what if 5.30am workouts at the park or gym aren’t your style? What if you’d prefer to do a boot camp style workout on your terms, and at a time that fits your schedule?  Well now you can!

The following workout can be done from your chosen space; whether its your lounge, garage or back yard. However if you need to someone to push you to achieve your maximum potential, it’s a good idea to hire a personal trainer.

What you’ll need:

  • Adjustable dumbbells weighing between 6 and 10kgs each.
  • Kettlebell weighing between 6 and 10kgs.
  • Interval timer app from google playstore. (FREE)

With these items alone you’ll be able to perform a multitude of exercises, all the while targeting the body from head to toe.

The following boot camp routine will give you an amazing full body workout while developing athleticism, balance, co-ordination, strength and endurance.

Workout Overview:

There are eight exercises in total. Perform each exercise for 40 seconds and rest for 20 seconds. (Programme your interval timer app)

After the eighth exercise rest for 1.20.

This 10 minute circuit can be completed either two or three times depending on your current level of fitness.

Exercise 1: Kettlebell swing

 Keeping the natural arch in your low back, bend your hips back until the kettlebell is between and behind your hips. Extend your hips forward, swing the kettlebell to shoulder height and return to the start position. Initiate the movement from the hips rather than relying on too much arm involvement.

Exercise 2: Bentover alternating dumbbell row

Bending forward from the hips ensure your upper back stays straight and the arch in your low back is maintained. Row the dumbbells toward your waist in alternating fashion. Other than the arms, try to minimise any upper body movement.

Exercise 3: Kettlebell reverse lunge

Holding a kettlebell close to your chest, lunge back so that your leg forms a 90 degree angle. Alternate each leg and ensure your torso stays upright at all times.

Exercise 4: Dumbbell floor chest press

Bending your knees, elbows resting on the floor, press the dumbbells in an arcing motion from your shoulders to the contracted position at the top. Lower the weight under control to the starting position. Your chest / sternum should remain high, while your shoulders should remain low/ into the floor at all times.

Exercise 5: Mountain climbers

 Assuming a push up position, keep your arms straight and your core tight. Maintaining the natural arch in your lower back, draw one knee toward your chest. Alternate your legs in a non-stop continuous fashion. 

Exercise: 6: Kettlebell squat to press

Standing with your feet slightly wider than shoulder width, hold the kettlebell next to your shoulder and elbow drawn into your side. Assume a squat position & keep your torso as upright as possible. As you squat upwards simultaneously extend your arm. Return the kettlebell to your shoulder & repeat. Change arms at the half way point.

Exercise 7: Dumbbell Russian twist

Holding the ends of a dumbbell, sit down in a reclined position with knees bent. Rotate your torso from side to side while maintaining the natural curvature of your upper back and keep your core tight throughout. Elevate your feet to make more challenging.

Exercise 8: Plank crunch

Assuming a plank position, feet and elbow distance shoulder width apart, drive your hips up while contracting your core as hard as possible. Return to the starting position under control.

 Mark Woodgate is a body transformation specialist. Learn more the range of  body transformation programmes,