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Here is a clip from Barry’s Boot Camp to give you an idea of his style of whole body workouts.
This is my favorite place to be – right here on the boot camp workout section. In case you don’t know me personally, I LOVE boot camp workouts. Boot Camp workouts use whole body exercises to burn a ton of calories but it also builds muscle which helps your body burn fat all day long.
When you do just cardio exercises you’re burning calories but as soon as your workout is finished your body says okay, I can stop and get back to my day. When you add in weight training or whole body exercises that are using huge muscle groups, your muscles will continue to burn calories for hours after you’ve finished your workout.
I always chase my boot camp workouts with a beer, um, I mean a protein shake! Grab some protein powder and help your muscles recover quickly from an intense workout by drinking a glass within one hour after your workout.
What I recommend is that if you are just starting out to go slow. You can do the first 5 exercises that I am going to list here and I guarantee you will be sore the next day so take it easy and see how your body responds. These exercises are using huge muscle groups and although you may not feel like you are doing much today, tomorrow you’ll need a wheelchair. The following moves are all the basics you’ll need to learn for boot camp videos and workouts down the road. So if you are in good physical condition you can start now!
Basic Squat 
Squats are one of the best lower body exercises you can do. Why? One reason is that squats are multi-joint exercises which target all the muscles of the hips, glutes and thighs. This version, which requires no weights or equipment (other than a chair) is great for beginners, for anyone with knee problems or for those who are overweight and need a bit more support. It’s also great for anyone wanting to add more functionality into their lives because it mimics the movements we do each time we sit down or stand up. 1. Place a chair just behind you and stand in front of it with feet about hip- or shoulder-width apart. 2. Contract the abs and keep them tight as you bend the knees and slowly squat towards the chair. 3. Keep the knees behind the toes as you sit down on the chair for a few seconds. 4. Contract the glutes and hamstrings to lift up out of the chair and begin extending the legs. 5. Fully extend the legs until you’re back to standing position. 6. Repeat this for 2 sets of 10-12 repetitions. Simply pause and relax for 45 seconds between sets. 7. As you get better at this exercise in the coming days, squat down until you’re just hovering over the chair, but not sitting all the way down. 8. Always keep the knees in line with the toes! |
| Plyo-Jacks
Begin with feet together and jump up, taking feet out to the side while circling arms overhead and land in a squat. Jump up and bring feet back together, circling arms back in. This is just like a slow jumping jack but really use power when pushing up into the jumps. Repeat for 10-15 jacks.
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| Walking Lunge
Start at one end of the room and step forward with right leg. Bend both knees to 90 degree angles, lowering body into a lunge (keep front knee behind the toe). Bring the left foot forward and step into a lunge. Continue lunging, alternating legs for 10-15 lunges. Once you become accustomed to this exercise you can always add in some hand weights. |
| Jumping Jacks with Front Kicks
Do one jumping jack. After you jump the feet back together, bring the right knee up and snap the foot out in a front kick (don’t extend the leg all the way, but keep a small bend in the knee). Do another jumping jack and kick with the left foot. Continue for 10 reps, alternating jumping jacks and kicks. |
| Ski Jumps
Stand with feet together. Bend the knees and jump to the right as far as you can–think of jumping laterally rather than vertically. Land with soft knees and immediately jump laterally to the left. Repeat for 12-15 ski jumps |
High Jogs
 
Stand with feet together and hold arms straight out in front of you at mid-torso level. Jog in place, bringing knees high enough that they hit your hands (don’t lower hands!). Repeat for 10 high jogs. |
| Triceps Dips
Sit on a chair or bench with hands next to the hips. Lift up and take the hips forward, just in front of the bench. Bend the elbows and lower down until elbows are about 90 degrees. Squeeze the triceps to push back up and repeat for 8-10 dips. |
| Pushups
Start from a prone position – belly to the floor – with hands just outside shoulders with the fingers facing forward and arms fully extended. The feet can be together or as much as a foot apart. The hips should not sag towards the ground at any point during the exercise, and should be held in a position ever so slightly lower than the shoulders. Weight is forward on the hands so that the arms form a straight line from the wrists to the shoulders; the shoulders should not be behind the wrists. We’re going to flatten out the back and we’re going to also make sure that we go through a full range of motion, so we are going to come all the way up to the top, stopping just short of locking out our elbows at the top and then, we’re going to come all the way down ’til our chest touches the floor. Inhale on the way down and exhale on the way up. Try doing 5-8 pushups. |
