Here's a typical workout:
8-10 minutes of easy dynamic warm up exercises-
walking in a circle while doing arm circles, knee hugs, lunge-stretch-twist, easy squats in all directions, leg swings, side to side touches (these movements wake up the body physically and mentally for the actual workout).
Then I send everyone off on a warm up walk/jog/run for either a mile or half mile. I time the milers to give them an idea of their pace. Some of the boot campers walk, jog or run the half mile, FYI.
They come back and immediately do 20 bench step ups with weights (which I provide), 20 bench dips, lunging with a lateral raise from cone to cone.
We do those exercises at every boot camp. Then we regroup and do a specially prepared boot camp style workout.
One of the workouts is a timed circle circuit. So for 45 secs you do an exercise (for example say burpees or mountain climbers), then the next station, maybe bicep curls with a band, cardio, tricep kickbacks, cardio, and so on.
