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Total-Body Workouts for Women

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

None

Rest 10 seconds.

Burpees – 20 seconds

None

Jog in place for 20 seconds as your rest.

Wall Sits – 45 seconds

Rest 10 seconds.

High Knees – 25 seconds

None

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

None

Rest 10 seconds.

Mountain Climbers – 20 seconds

None

Jog in place for 20 seconds as your rest.

Dumbbell Triceps Kickbacks – 15 reps

None

Rest 10 seconds.

Vertical Jumps – 20 seconds

None

Jog in place for 20 seconds as your rest.

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

None

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

None

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

None

Rest 10 seconds.

Suicides – 25 seconds

None

Jog in place for 20 seconds as your rest.

Dumbbell Bent-Over Rows – 15 seconds

Rest 10 seconds.

Quick Feet – 25 seconds

None

Jog in place for 20 seconds as your rest.

Standing Dumbbell Curls – 15 seconds

None

Jog in place for 20 seconds as your rest.

Circuit 2

Jumping Jacks – 20 seconds

None

Jog in place for 20 seconds as your rest.

Planks – 35 seconds

None

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

None

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.