Boot camp workout: Full Body 60 minutes

We've been hitting it pretty hard with compound exercises at boot camp lately: squats, pull-ups, push-ups, etc. And once you throw-in some HIIT (high intensity interval training), you're looking at a good 500-600 calories burned per hour. 

Here's how we rocked it today:

Warm-up:
About 400 m (one track lap) + 50 m hill + another 400-800 m

Dynamic warm-up (moving your body to prepare it to perform)

Circuit #1 x 5:
10 push-ups
1 set "liners" sprints OR lap around playground
10 one-legged squats on each leg

Modified bent-leg deadlifts OR wide squat with weights

Circuit #2 x5:
Step-ups (same leg 45 sec.) 
Other leg (45 sec.)
Modified burpees/squat thrusts (45 sec.)

Repeat Circuit #1 for 5 minutes (This time substitute one -legged squats with 10 lunges/leg or 10 side-squats/leg)

1 minute plank
20-30 seconds side plank x 2 each side

Stretch