Construct higher physique power with this Burn Boot Camp exercise

Devan and Morgan Kline recently celebrated the 10th anniversary of Burn Boot Camp. With around 400 franchises across the United States, the couple wanted to celebrate by providing the Muscle & Fitness family with an exclusive online upper body strength training program. "We're just giving you a little taste of our boot camp heaven!" says Dewan.

Designed for busy families, the Burn Bootcamp concept allows individuals or couples to participate in challenging 45-minute bootcamp-style workouts. And with free child care during your visit, there are no more excuses for not maintaining your fitness level. "We've had Child Watch since day one and it's always been a part of our membership," says Devan. “As our brand began to grow, members began telling us how much they wanted their spouses to come and train with them. Therefore, our locations offer a family-friendly environment where mothers and fathers can bring their children and train together.”

It's a model that works for members across the country, and many of them attend a session each day. But this upper body strength workout is designed to get results, often focusing on pushing your limits and achieving hypotrophy to increase strength and muscle growth.

"Our camps are intense," says Devan. “45 minutes is not only convenient, it's all you need. As coaches, we teach our training teams that “Results are our CV”. We take our transformations seriously and it all starts with training. They were designed by our Master Trainer Matt Morris. We transfer the workouts to our system in advance via an app, and our lead trainers are then responsible for delivering the workout at our locations on a daily basis. We want the sessions to be engaging, fun, collaborative, never the same, and relatively challenging to our members' individual fitness levels!”

To jump into a Burn Boot Camp workout yourself, start with this upper body strengthening circuit filmed and demonstrated in Lake rman, NC. As you'll see in the video and details below, there are ways to modify each exercise to make it easier or more advanced, and if you really want to mix things up, you can add some "round rests" to the mix.

Courtesy of Burn Boot Camp

Burn Boot Camps upper body workout for strength

Burn Boot Camps Dynamic upper body warm-up

  • 30 seconds: Wingbeats (Modification: To simplify: move one arm at a time.)
  • 30 seconds: Push-ups: (Lie face down on the floor, stretch out your arms, and then move your hands into push-up position. Push up, down, and repeat.)
    • (Modification: Use knees for push-ups for convenience. To get more advanced, try doing 2 push-ups each time.)
  • 30 seconds: Two arm biceps with a dumbbell. (Modifications: adjust dumbbell weight as needed.)

Burn Boot Camp's Upper-Body Strength Workout (5 exercise circuits for 4 rounds of 60 seconds each):

  • Horizontal Chest Press: Press with one arm, then the other, then both at the same time. (Modification to get easier or more advanced: change dumbbell weight)
  • Tate Press: With dumbbells across your chest and arms outstretched, lower the dumbbells toward the center of your chest with your thumbs down. Then come back and focus on your triceps. (Modification to get easier or more advanced: change dumbbell weight)
  • Resistance Band Curl: Curl in a slow and controlled motion with each rep. (Modification: Choose a lighter or stronger resistance band)
  • Front raises with dumbbells: Raise your left arm, then your right, then both arms at the same time. (Modification: adjust dumbbell weight if needed.)
  • Dumbbell Hammer Curl: Raise your left, right, and then both arms at the same time. (Modification: adjust dumbbell weight if needed.)

Round breaks: Challenge yourself further with 30-second rest sets of bent-over rows or seated tricep dips in between the above rounds.

Burn Boot Camp's Upper Body Finisher (2 exercises for 3 rounds of 30 seconds each):

  • skull crusher: (Modification to get easier or more advanced: change dumbbell weight)
  • Alternating dumbbell press:(Modification to get easier or more advanced: change dumbbell weight)

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