Our six-week boot camp from personal trainer Kathleen Trotter – featuring two weight-training circuits that change every week, as well as recommendations for cardio workouts – will jump-start your fitness routine to help get you in shape just in time for summer.

Below is week four of the program. If you missed weeks one through three, scroll down to the bottom to see the full program.

Click the links below in Circuit 1 and 2 to see video demonstrations of each exercise, and print our calendar (for the beginner and advanced workouts) to make remembering workouts a cinch.

What you need

A resistance ball, some free weights and a mat. Pick a weight light enough that you can perform your repetitions using proper form. On the final repetition of the final set, you should feel like that was the last repetition you could have completed with good form.

Strength Training

Beginner (you’ve never consistently lifted weights for more than six months): Do the program below twice this week, on non-consecutive days. Each exercise within the circuit should be done back to back with no rest. Rest for one minute at the end of the circuit and then repeat. Do each circuit three times.

Advanced (you have been working out regularly for over six months): Do the program below three times this week, on non-consecutive days. Each exercise within the circuit should be done back to back with no rest. Rest for one minute at the end of the circuit and then repeat. Do each circuit three times. While doing lunges and squats, hold free weights.

Cardio (walking, running, biking, swimming)

Beginner: Do two cardio workouts 30 minutes each.

Advanced: Do three cardio workouts of 40 minutes each.

Circuit one

Lunge away from wal l 12 reps

Push-ups 8-12 reps

One arm row 12-15 reps

Front plank with hip drops 10 – 12 reps

Circuit two

Squat away from the wall 10 reps

Biceps curl to shoulder press 12-15 reps

French press with your head and shoulders on the ball 12-15 reps

Side plank 20 – 30 seconds

Originally published at The Globe & Mail