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Transform Yourself – Bootcamp Style

Build a great physique anytime and anywhere, with the world’s greatest home gym – your body!

We’ll start off your first month with the basics, to get you used to the intensity and movement patterns of these basic exercises. In the months to come, we’ll progress through more advanced routines, leaving you with a toned, sleek physique that not only looks great, but is fitter, faster, and stronger.

DISCLAIMER: You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.

Total Body Transformation Circuit for Beginners

Month 1 Program

Items needed:

• Stopwatch/timer (most phones have one built-in)

• Lots of energy and willpower! (Go hard as you can)


5-8 mins light-jog, brisk walk, bike, or favourite cardio machine

1A) Bodyweight Squats – 30 seconds, AMRAP

1B) Push-ups – 30 seconds, AMRAP

1C) Run-in-place – 30 seconds

Rest for 90 seconds, then repeat 3-4 times.

AMRAP = As many repetitions as possible

How to get started:

  • The next day you attempt this circuit, try to beat your previous attempt in some way (e.g. 1 more pushup than before, more squats in the same 30 seconds, or shorten your rest periods)
  • Feel free to bump up the lunges and the squats up to 45 seconds if you want a greater challenge
  • Perform this routine 3x/week, for 4 weeks
  • As you progress, you may even use dumbbells to increase the challenge for the squats
  • You can also use this circuit as a high-energy finish towards the end of your existing workout routine

How to do the exercises correctly

(1A) Bodyweight Squats

Muscles worked: Lower body (Leg, butt)


1. Look forward throughout the movement

2. Squat down as far as possible

3. Keep a natural curve in the back

4. Push through the heels to rise up

Modifications and tips:

  • When squatting, put most of yoru weight on your heels
  • Make sure you are well balanced before dropping down
  • Go as low as comfortable
  • Avoid locking the knees out when you stand

(1B) Push-ups

Muscles worked: Upper body (Chest, shoulders, arms)


1. Place the hands on the floor slightly wider than shoulder-width apart.

2. Slowly lower your body until your face is just above the floor (about 2 inches off the ground)

3. Push through your chest, shoulders and triceps to return to the start position.

4. Keep your body in a straight line at all times.

Modifications and tips:

  • Keep body rigid and straight, like a plank – don’t allow your butt to poke up or your midsection to sag
  • To make this movement easier, elevate your hands on a counter, (easiest), bench, or low step (hardest).

(1C) Run-in-place

Cardiovascular exercise


  1. Run-in-place as fast as possible, lifting your knees up high
  2. Be light on your feet and avoid stomping the ground hard

Modifications and tips:

  • Wearing shoes (if you are doing this indoors) can make running in place more comfortable


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