Obi Obadike’s Cardio/Circuit-Training Combo Boot-Camp Workout

Celebrity trainer and author Obi Obadike shares his go-to cardio/circuit-training combo boot-camp workout to help you sculpt your best body yet.
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Do all three circuits three times for the day. See below for photo descriptions of each exercise.

Photos: Nicolas Bourque | Model: Julie Germaine

Monday

Circuit 1

Push-Ups or Modified Push-Ups - 15 reps

pushups

Rest 10 seconds.

Burpees - 20 seconds

burpees

Jog in place for 20 seconds as your rest.

Wall Sits - 45 seconds

Rest 10 seconds.

High Knees - 25 seconds

high knees

Jog in place for 20 seconds as your rest.

Push-Ups or Modified Push-Ups - 15 reps

Jog in place for 20 seconds as your rest.

Circuit 2

Standing-in-Place Lunges (each leg) - 15 reps

lunges

Rest 10 seconds.

Mountain Climbers - 20 seconds

mountain climber

Jog in place for 20 seconds as your rest.

Dumbbell Triceps Kickbacks - 15 reps

dumbell tricep kickback

Rest 10 seconds.

Vertical Jumps - 20 seconds

vertical jump

Jog in place for 20 seconds as your rest.

Standing Calf Raises - 20 seconds/Squat-Stance Hold - 35 seconds

squat hold

Jog in place for 20 seconds as your rest.

Circuit 3

Burpees - 20 seconds

Jog in place for 20 seconds as your rest.

Chair Dips - 20 seconds

chair dips

Rest 10 seconds.

Mountain Climbers - 25 seconds

Jog in place for 20 seconds as your rest.

Push-Ups or Modified Push-Ups - 15 seconds

Rest 10 seconds.

High Knees - 25 seconds

Rest 10 seconds.

Tuesday

Circuit 1

Standing Dumbbell Shoulder Press - 15 seconds

standing shoulder press

Rest 10 seconds.

Suicides - 25 seconds

suicides

Jog in place for 20 seconds as your rest.

Dumbbell Bent-Over Rows - 15 seconds

Rest 10 seconds.

Quick Feet - 25 seconds

quick feet

Jog in place for 20 seconds as your rest.

Standing Dumbbell Curls - 15 seconds

standing bicep curl

Jog in place for 20 seconds as your rest.

Circuit 2

Jumping Jacks - 20 seconds

jumping jack

Jog in place for 20 seconds as your rest.

Planks - 35 seconds

plank

Rest 10 seconds.

Suicides - 25 seconds

Jog in place for 20 seconds as your rest.

Standing Dumbbell Shoulder Press - 15 seconds

Rest 10 seconds.

Quick Feet - 25 seconds

Jog in place for 20 seconds as your rest.

Circuit 3

Suicides - 20 seconds

Jog in place for 20 seconds as your rest.

Dumbbell Bent-Over Rows - 15 seconds

Rest 10 seconds.

Basketball Jump Shots - 25 seconds

basketball jump shots

Jog in place for 20 seconds as your rest.

Russian Twists - 25 seconds

Rest 10 seconds.

Jumping Jacks - 20 seconds

Rest 10 seconds.

Wednesday

Circuit 1

Squat-Stance Hold - 35 seconds

Rest 10 seconds.

High Knees - 25 seconds

Jog in place for 20 seconds as your rest.

Push-Ups or Modified Push-Ups - 15 seconds

Rest 10 seconds.

Burpees - 20 seconds

Jog in place for 20 seconds as your rest.

Body Squats - 25 seconds

Rest 10 seconds.

Circuit 2

Leg-Lift Holds -30 seconds

Rest 10 seconds.

Mountain Climbers - 25 seconds

Jog in place for 20 seconds as your rest.

Push-Ups or Modified Push-Ups - 15 seconds

Rest 10 seconds.

High Knees - 25 seconds

Jog in place for 20 seconds as your rest.

Squat-Stance Hold - 35 seconds

Jog in place for 20 seconds as your rest.

Circuit 3

Body Squats - 25 seconds

Rest 10 seconds.

Burpees- 20 seconds

Jog in place for 20 seconds as your rest.

Incline Push-Up on Couch - 15 seconds

Jog in place for 20 seconds as your rest.

High Knees - 25 seconds

Jog in place for 20 seconds as your rest.

Squat-Stance Hold - 35 seconds

Rest 10 seconds.

Thursday

Circuit 1

Standing Dumbbell Curls - 15 seconds

Rest 10 seconds.

Vertical Jumps - 25 seconds

Jog in place for 20 seconds as your rest.

Chair Dips - 15 seconds

Rest 10 seconds.

Quick Feet - 25 seconds

Jog in place for 20 seconds as your rest.

Standing Calf Raises - 20 seconds/Standing-in-Place Lunges (each leg) - 15 seconds

Rest 10 seconds.

Circuit 2

Quick Feet - 25 seconds

Jog in place for 20 seconds as your rest.

Chair Dips - 15 seconds

Rest 10 seconds.

Jumping Jacks - 20 seconds

Jog in place for 20 seconds as your rest.

Standing Dumbbell Curls - 15 seconds

Rest 10 seconds.

Vertical Jumps - 20 seconds

Jog in place for 20 seconds as your rest.

Circuit 3

Standing Calf Raises - 20 seconds/Standing-in-Place Lunges (each leg) - 15 seconds

Rest 10 seconds.

Suicides - 25 seconds

Jog in place for 20 seconds as your rest.

Planks - 30 seconds

Rest 10 seconds.

Jumping Jacks - 20 seconds

Jog in place for 20 seconds as your rest.

Chair Dips - 15 seconds

Rest 10 seconds.

Learn more about photographer Nicolas Bourque, here. Learn more about fitness model and coach Julie Germaine, here.

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