Stuck in a rut and need to spice things up? Or just looking for a challenge that’ll help you bust through a plateau? Then you are going to love Pauline Nordin’s Bootcamp Workout! This metabolic workout will “tax your whole body in minimal time,” explains Pauline.
You will perform this workout circuit-style, which means that you will do the exercises back-to-back, with little to no rest in between. The workout is composed of mostly compound movements, which hit several muscle groups simultaneously and results in a high calorie expenditure. You can expect to get your heart rate up, build your strength and endurance, improve your coordination and feel the muscle burn. “The burn from lactic acid build-up is one of the things that makes your body adapt and become fitter— when it hurts good, it helps!” explains Pauline.
A Few Tips
- Have a stopwatch of some sort (your cell phone or an interval timing app will work great) to time the intervals.
- Grab a buddy. This is a fun workout to do with a fit friend.
- Do this workout every other day for a few weeks to push through a plateau, or a few times a month as a challenge workout.
- As you get stronger, be sure to increase the weight lifted to push yourself.
- Add fast 1.5 mile run to the end to amp up the burn.
Exercise Descriptions & Tips
Standing with your feet shoulder-width apart and toes pointed slightly outward, squat down and grasp the bar using a mixed grip. Keeping your back flat, chest up, arms straight, eyes forward and weight in the heels, stand up by extending the knees and driving your hips forward. Make sure to not shrug or lean backwards.
Pauline’s Tip: Make sure you don’t round your lower back.
Position the bar on your upper trap muscles. Stand with feet shoulder-width apart and toes turned out slightly. Keeping your abs tight and torso upright, lower down until your thighs are parallel to the floor. Focus on pushing through your heels as you drive upward toward the starting position.
Pauline’s Tip: Keep your head looking straight ahead throughout the set.
Standing Barbell Shoulder Press
Hold barbell at shoulder height with your palms facing forward. Press the barbell straight up until your arms are just short of straight. Lower and repeat.
Flat Bench Barbell Triceps Extension
Lying on a flat bench holding a barbell or EZ bar, press the weight straight up toward the ceiling. Keeping your elbows stationary, slowly lower the barbell toward your forehead. Extend the weight back up to the starting position without locking out your elbows.
Get in a plank position on your hands and lower your body to the floor by bending your elbows. Push back up until your arms are straight.
Pauline’s Tip: Keep your abs tight to avoid exaggerated arching in your lower back.
Straight Leg Hanging Leg Raise
Hang in the ab straps (or from the bar) with legs fully extended. Lift knees toward your chest (or toes to 90 degrees). Slowly lower to start. Do not swing.
Sit on a bench with your legs extended out in front of you and a dumbbell in your lap. Place your hands on the edge of the bench behind you and lift your glutes up off of the bench. Lower your body by bending your elbows to about a 90-degree angle. You will feel a stretch in your chest or shoulder. Press up from the palms of your hands, squeezing the triceps, and repeat.
Standing Barbell Biceps Curl
Using a straight bar, begin holding on with a reverse grip and arms fully extended. Curl the bar up toward your chest and slowly lower the bar to the starting position.
Grab wider than shoulder-width apart. Pull your body up so that your chin is above the bar. Slowly come down to starting position. Use chin dip assist machine, bands or a spot, if needed.
Pauline’s Tip: Make sure you lead with your chest and contract the muscles of your upper back on each repetition.
Standing Lateral Raise
Hold dumbbells at your sides. Keeping the elbows slightly bent, raise each arm out to the side so that your elbows and wrists are at shoulder height. Slowly return to starting position.
Bent-Over Dumbbell Lateral Raise
Bend forward from the waist and let dumbbells hang straight down from your shoulders with palms facing in. Maintaining the bent-over position, lift the dumbbells out to the side until the weights are in line with your shoulders. Slowly lower the weights and repeat.
Grasp bar with hands slightly wider than shoulder-width. Stand with feet about 4-5 inches apart. Keep your back straight, chest up and shoulders back throughout the entire movement. With knees slightly bent, slowly lower weight toward floor, only bending at the hips. Push your rear end backward as though you’re sticking your butt out. You’ll feel a stretch in your glutes and hamstrings. Return to starting position and repeat.
MORE PAULINE NORDIN
Pauline Nordin, founder of the gutsy fat loss system Fighter Diet, is known for her no-nonsense approach to training and nutrition. Pauline was a coach for the Nordic version of “The Biggest Loser,” where she led her team to victory. She is also the star/creator of “The Butt Bible” by NBC/Universal, a workout video that will beat any backside into shape. Born in Sweden, Pauline moved to the United States to pursue her dreams. For more Pauline Nordin, visit the following links: