Boot camp workout routines include the five rounds, three rounds routine, the six by six routine and the 20 minute hotel room workout. While exercises vary for each routine, common aspects of boot camp workout routines include a variety of exercises that the exerciser performs with little rest between sets. Routines typically start with a warm up and end with a cool down.
The five rounds, three rounds routine starts with five minutes of cardio, such as a light jog. The exerciser then performs 10 jump squats, 10 overhead presses, 12 burpees, 15 push-ups and 20 skaters. He finishes the round with 10 rows and a 30-second plank, and he performs this round five times in a row. He then does three rounds, each consisting of 15 kettlebell swings, 10 box jumps and 10 dips. He completes the routine with a five-minute cardio cool down.
The six by six routine has three sections, with the first section consisting of box jumps and kettlebell swings. The second section has squat jumps and stability ball roll-ins, and the last section has plank jacks and push-ups. The exerciser performs six repetitions of both exercises in a section and repeats that for six sets. He repeats the process with each section.
The 20-minute hotel room workout starts with one minute each of high knees, pulsing squats, jumping jacks, burpees and push-ups. The exerciser then performs one minute each of mountain climbers, dips, squat jumps, lunges with front kicks and planks. He performs the entire circuit two times with no rest.