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I'm Mickie. I run One Strong Southern Girl from Small Town, TN. I love what I do. I want you to remember me because I helped changed your life.
Boot Camp by Cathe Friedrich is a perfect example of why you should NEVER judge a workout based on what year it was produced. You’ll be missing out on an incredible routine if you skip over Boot Camp because it’s not a shiny new program.
I burn over 400 calories in this total body workout.
Here’s what Boot camp looks like:
Boot Camp is one of the best examples of how to create the perfect mix of cardio and weight training in one fun routine.
Cathe Friedrich is a chiseled rockstar in this program. You’ll be jealous and inspired. I love it.
Let me explain what you’ll be doing in Boot Camp and why you’re going to love it…
This post may contain affiliate links which won’t change your price but will share some commission. You can get more information about that here.
Category-Cardio + Strength
1 medicine ball (8 lbs.)
barbell* with up to 35 lbs. (this is what Cathe uses)
mat (if you’re not on carpet)
My rating– A+
If you’d like some recommendations about dumbbells then I suggest you read A Woman’s Guide to Buying Dumbbells.
If you purchase the video for Boot Camp, you’ll find two main workouts, Boot Camp and Muscle Endurance. This post is a review of Boot Camp. There are also 8 shorter premix workouts on Boot Camp.
The main workout on Boot Camp has 8 fitness cycles. Each cycle has 4 parts that are 1 minute in length—cardio, upper body sculpting, lower body sculpting, and core.
Boot Camp is an older workout program but it’s one of my favorites. I love programs that have a true cardio and strength training combination. And this program has some kickboxing which is always fun.
Remember to read to the end of this post for tips one each section of this routine plus links to a few places you can compare prices on this video 🙂
There’s a short warm-up (about 5 minutes) with low-impact aerobics, some kickboxing, and a bunch of squats and lunges.
Jumping jacks and air jacks. Be ready for 12 air jacks thrown in at the end of the minute.
Squats, 16 singles and then a bunch of low-end squats (I use my 15’s for this)
16 rows with an overhand grip, then 16 rows with underhand grip; I use my 20’s for the rows
15 side rotational planks per side
Equipment for Cycle Two-35 lb. barbell (or two 15 lb. dumbbells), one medicine ball (an 8 lb. ball)
Sumo squats—these start out easy peasy and then suddenly you’ll realize you’re gasping for breath
Static lunges, 15 per leg
Push-ups—the pattern is 4 singles followed by a pair of 2 slow push-ups, she does 4 sets of that pattern and then there’s a 4-count static hold at the end of the minute
Leg-up sit-ups with the med ball. I love this exercise. Try to stay with the team.
Equipment for Cycle Three-35 lb. barbell or 15 lb. dumbbells, high step, medicine ball
Jumping jack/jabs with plyo jacks
Plié squat, there are 16 singles followed by several low-end squats
Tricep dips on the high step—this is a really long set. Sometimes I have to take a mini break. Cathe is a beast. Love her.
Reverse crunches with the med ball between your knees
Equipment for Cycle Four-high step, medicine ball, 25 lb. barbell (or two 12 lb. dumbbells)
Lateral speed skaters
Leg press on the step holding the med ball—there are 14 reps per side
Cathe uses her 25 lb. barbell and I use my 12’s. There are 16 reps done at changing speed patterns.
High plank hold followed by pyramid push-ups
Equipment for Cycle Five-two 8 lb. dumbbells, high step
Cathe calls these Squat Thrust Climbers. It’s a burpee with a run in plank position topped off with a vertical jump at the end. Your shoulders will be on fire after a few sets. For me, it’s a contest between this Cycle Five cardio exercise and the one in Cycle One (with air jacks) for which cycle is the hardest.
Squat roundhouse kicks. Love these!
One-arm rows with both 8’s in one hand. You can grab one 15 lb. dumbbell if you have a hard time positioning two dumbbells in one palm. There are 15 per side.
Side plank lifts holding the med ball on your side. There are 14 per side. Another great move. Cathe’s abs are incredible in the video.
Equipment for Cycle Six-8 lb. dumbbells
Sequential power kicks, 28 per side
Alternating front kicks, 32 per side
Military presses with the 8’s. You’ll be tempted to pick up heavier weights when she tells you the exercise but I wouldn’t do it. There are a bunch of reps and you’ll regret anything heavier if you want to get in all the reps.
Oblique crunches, 24 per side—did I mention how beautiful Cathe’s abs are in this video?
Equipment for Cycle Seven-8 lb. dumbbells
This cardio section is a variety of kickbox/cheer moves. It’s fun. She finishes the minute with a crap ton of vertical jumps.
Alternating front and back lunges holding your 8’s. There are 16 each.
Get on the floor in a supine position for tricep extensions using your 8’s. There are 4 sets of 8. If your arms start to shake then for the love of monkeys, stop. You do NOT want to drop a weight on your face.
Low plank hold with hip dips
Equipment for Cycle Eight-med ball, 8 lb. dumbbells
Alternating side lunges holding the med ball at your chest. There are 32.
Hammer curls with the 8’s. Like military presses, you may normally go much higher in weight for hammer curls, but I’ll warn you that there are a bunch of reps and she varies the pattern in the sets so you’ll get a good burn with the 8’s, I promise.
Twist with the med ball.
Make sure you do the stretch. Everyone needs to spend time on their flexibility. No one has permission to skip a stretch after a workout.
Buy this one (if you have the equipment to do the workout). Boot Camp is a great total body workout.
You can find Boot Camp at:
And you can access all of Cathe Friedrich’s workouts with a subscription to her Cathe On Demand service.*
*Just one of her individual videos is almost the same price as a one-month subscription (this is a bargain, people) and you can cancel at any time. (I subscribe to Cathe’s Live and On Demand workouts).
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