How can I keep my summer boot camp success going?

Special to The Globe and Mail

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THE QUESTION

I have gotten great results from a summer outdoor boot camp, but it’s winding down. Can you suggest my next step?

THE ANSWER

It’s important that you continue to challenge yourself (and if you haven’t been doing an outdoor boot camp, it’s not too late to grab a thera-band and head to your local park.)

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Try this workout (videos for these exercises can be found at tgam.ca/fitnessbasics)

Spend 10 minutes walking or jogging to the park.

Circuit # 1

Bench push-ups, 10 to 15 repetitions. Take four counts to lower down.

Balance bench step-ups 10-15 reps each leg. Bring the back knee forward as you step up. Hold it in the air for five seconds. Then lower back down to the ground.

In and outs on the bench. Sitting on the bench, with your hands behind you, lift your legs off the ground and bring your chest and knees together, then push your knees out out again. Fifteen to 20 reps.

Do one to two sets of the following cardio intervals (running or walking): 1 min hard, 1 min easy, 2 minutes moderately hard, 1 min easy.

Circuit # 2

Bench mountain climbers 30 to 50 reps. Hold every third knee in toward your chest for three seconds.

Bench dips, 10 to 15 reps.

Thera-band lunges, eight to 12 reps each leg. Pulse slightly at the bottom of the lunge before standing back up.

Do one to two sets of the following cardio intervals: 1 min hard, 30 seconds easy, 90 seconds hard, 1 min easy, 2 min hard, 90 seconds easy.

Circuit # 3

Thera-band squats, 10 to 15 reps. Pulse slightly at the bottom of the squat before standing back up.

Thera-band reverse flys, 12 to 15 reps

Thera-band rows 12 to 15 reps

Spend 10 minutes walking or jogging home.

Do the workout three times a week, on non-consecutive days. Complete each of the weight circuits twice.

TRAINER’S TIP

Try lateral running during your warm-up or cool-down. Start by sidestepping to the right. Once you feel comfortable, pick up the pace and start sideways jogging. Do about 20 steps right, and then move left.

Send certified personal trainer Kathleen Trotter your fitness questions at trainer@globeandmail.com.

The content provided in The Globe and Mail's Ask a Health Expert centre is for information purposes only and is neither intended to be relied upon nor to be a substitute for professional medical advice, diagnosis or treatment