Bootcamp for One

This is a workout that can be done at gym or at home. I love to throw together a few exercises and time myself, or count reps for 5-6 rounds. Here’s just one example of how I do just that…

Don’t overthink things, just challenge yourself as best you can. Before my bootcamp ladies arrive, I love to perform a quick workout like this one.

Battle ropes are a must for high-intensity bootcamp sessions! This exercise tool keeps your muscles under tension for prolonged periods of time – there is nothing quite like it. When you experiment with the different movements you can incorporate just about every muscle, so don’t be fooled into thinking they are only for upper body. You can incorporate glutes, back, shoulders and core when using battle ropes.

What you need:

  • Battle ropes
  • Kettlebell
  • Slam (medicine) ball

How to do it:

Aim for 5 rounds of 30 seconds of each exercise station. When your strength and fitness has improved, aim to complete all 5 rounds without rest! That’s all it takes to create change in your body!

The moves:

Exercise 1: Battle rope wave

Using an up and down arm motion, let the ropes flow in ripplesϑ. Try and stay in a low squat and allow your legs to also work.

Exercise 2: Kettlebell swing with a jumping jack

Combining these two exercises into one allows for more muscle engagement and your heart rate will soar. As you swing the kettlebell up, jump your legs in and back out for the downward swing motion.

Exercise 3: Squat to burpee

Perform a squat holding a medicine ball. At the lowest point of your squat, drop the ball down and kick back into a plank position. Jump your legs back in and return to a deep squat. Stand back up to complete one rep. Again, combining these two exercises allows for more muscle activation and gets blood flowing throughout your body!

By Isilda da Costa (


Author: Mariska du Plessis

Mariska is the editor of Fitness Magazine, Bootcamp Instructor, Writer, Photographer and Wellness Blogger.

Follow her on Instagram: @justmariska_