5 of the Most Effective Total Body Bootcamp Moves

There’s nothing like a bootcamp workout to help boost your squat goals while toning your body from head-to-toe. But there’s another reason this style of workout has become increasingly popular, you can do most of the key moves in the comfort of your own home. To kick off some inspiration we turned to Tyler Lee, a Crunch Live instructor who teaches the 60-minute Total Body Bootcamp, and asked him to share with us five of his most effective total body bootcamp exercises.

Standing High Knees

Stand tall lifting one knee at a time with both hands reaching towards the knees. This move works the butt, shoulders, and core while improving your balance. Do 5 sets of 12 reps.


Make sure to keep your feet shoulder length apart, bending the knees with chest up and butt tucked in. Engage your core and shift your bodyweight to your heels, explode back up to standing, driving through heels. There are many variations of a squat  for safety, make sure you are not pulling up through the back at any time. This move will work your legs, hitting the quads and hamstrings. Do 4 sets of 10 reps.


Keep your hands shoulder length apart in a plank position lowering your upper body with chest leading it toward the floor. This exercise works the chest also hitting some bicep and shoulders. Do 3 sets of 10 reps.

Tricep Dip

Make sure your wrists are underneath your  shoulders and that your feet are placed together and bring your hips up. Using your triceps bring your torso up again and lift yourself back to the starting position. This move targets the triceps and shoulders. Do 3 sets of 8 reps.

Power Crunch

Lay on your back with your knees in the air. You can have your hands placed gently behind your neck or head. Lift your shoulders off the ground to bring your elbows to your knees. When you lift your core should be engaged with every lift of the shoulders. Make sure that you breathing between crunches. Power crunches target the abdominals; they’re perfect to tighten up that core and define your abs. For your first set try for 20, rest, and then do a second set with 30 reps, and finally for your third set keep crunching until you can’t lift those shoulders!

More from Health & Fitness Cheat Sheet: