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
Rest 10 seconds.
Burpees – 20 seconds
Jog in place for 20 seconds as your rest.
Wall Sits – 45 seconds
Rest 10 seconds.
High Knees – 25 seconds
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
Rest 10 seconds.
Mountain Climbers – 20 seconds
Jog in place for 20 seconds as your rest.
Dumbbell Triceps Kickbacks – 15 reps
Rest 10 seconds.
Vertical Jumps – 20 seconds
Jog in place for 20 seconds as your rest.
Standing Calf Raises – 20 seconds/Squat-Stance Hold – 35 seconds
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
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
Rest 10 seconds.
Suicides – 25 seconds
Jog in place for 20 seconds as your rest.
Dumbbell Bent-Over Rows – 15 seconds
Rest 10 seconds.
Quick Feet – 25 seconds
Jog in place for 20 seconds as your rest.
Standing Dumbbell Curls – 15 seconds
Jog in place for 20 seconds as your rest.
Circuit 2
Jumping Jacks – 20 seconds
Jog in place for 20 seconds as your rest.
Planks – 35 seconds
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
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.