BOOT CAMP | Brutal 30 Minute Cardio, Strength, Abs + Core

My “day job” is actually a very, very early in the morning job – I run an outdoor boot camp here in my hometown at 5 am.  Yes, in the morning.  I have an awesome, dedicated group of campers (the original Killer Bs) who have been working out with me for months or even years.  I’m pretty mean to them, asking them to work out harder than most people want to that early in the morning.  And when I designed this workout for them, I honestly had no intention of doing it myself.  Ha!  I guess the joke was on me, because this workout was tough!

At my boot camp, I design the workouts to be self-directed, since I have campers at all different levels of fitness.  So when they were doing the workout, they were working at their own pace and I told them they could do the exercises written on the white board (see photo below) in any order they chose.  Some finished all the cardio before moving on to the strength section, and some put the workout together the way I filmed it, as a circuit.  Many of them didn’t finish the whole thing during the hour we have together.  Lucky you, however, get to work out at my pace.  🙂

Brutal Full Body Shape and Tone Workout from Pahla B Fitness
The White Board of Doom!

Check out the video below for a visual on all of the exercises, or leave me a comment if you’re unfamiliar with the moves.  Here’s the breakdown:

BOOT CAMP | Brutal 30 Minute Cardio, Strength, Abs + Core Stability Workout with a DUMBBELL

This is a no-repeat workout – once you’re done with an exercise, you’re done with it!

  • 100 Jumping Jacks
  • 40 Sumo Squats + Delt Raises
  • 40 Starfish
  • 1:00 Plank Hold
  • 50 Star Jumps
  • 25 (on each side) Reverse Lunges + Balance Press Up
  • 40 Russian Twists
  • 1:00 (on each side) Single Leg Wall Sit
  • 20 Burpees
  • 30 (on each side) Split Squats
  • 40 Toe Reaches
  • 1:00 (on each side) Side Plank Hold
  • 100 Mountain Climbers
  • 30 Pushups
  • 25 (on each side) Side Scoops
  • 1:00 (on each side) Pointer Dog Hold
Finisher:  Tabletop (Reverse Plank) Hold with Leg Lifts
  • 15 second double leg hold
  • 15 second left leg only hold
  • 15 second double leg hold
  • 15 second right leg only hold
  • 15 second double leg hold
  • 15 second left leg only hold
  • 15 second double leg hold
  • 15 second right leg only hold

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