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Total-Body Workouts for Women

Obi Obadike’s Cardio/Circuit-Training Combo Boot-Camp Workout Pt. 2

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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Complete each daily circuit four times. See below for photo descriptions of each exercise.

Photos: Nicolas Bourque | Model: Julie Germaine

Monday

Basketball Jump Shots – 20 seconds

None

Jog in place for about 15 to 20 seconds as your rest.

Planks – 40 seconds

None

Rest 10 to 15 seconds.

Suicides – 30 seconds

None

Jog in place for about 15 to 20 seconds as your rest.

Chair Dips – 15 seconds

None

Rest 10 to 15 seconds.

Burpees – 15 seconds

None

Jog in place for about 15 to 20 seconds as your rest.

Wall Sits – 40 seconds

Rest 10 to 15 seconds.

Wednesday

Jumping Jacks – 20 seconds

None

Jog in place for 15 to 20 seconds as your rest.

Push-Ups or Modified Push-Ups – 15 seconds

None

Rest 10 to 15 seconds.

High Knees – 25 seconds

None

Jog in place for 15 to 20 seconds as your rest.

Standing Shoulder Press – 15 seconds

None

Rest 10 to 15 seconds.

Mountain Climbers – 25 seconds

None

Jog in place for 15 to 20 seconds as your rest.

Bicycles – 25 seconds

None

Rest 10 to 15 seconds.

Friday

Suicides – 25 seconds

Jog in place for 15 to 20 seconds as your rest.

Dumbbell Bent-Over Rows – 15 seconds

None

Rest 10 to 15 seconds.

Burpees – 20 seconds

Jog in place for 15 to 20 seconds as your rest.

Standing Dumbbell Curls – 15 seconds

None

Rest 10 to 15 seconds.

High Knees – 25 seconds

Jog in place for 15 to 20 seconds as your rest.

Squat-Stance Holds – 35 seconds

None

Rest 10 to 15 seconds.

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