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.

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 twice.

Advanced (you have been working out regularly for over six months):This week, do the program below three times, 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.

Cardio (walking, running, biking, swimming)

Beginner: Do two cardio workouts of 20 minutes each.

Advanced: Do two cardio workouts of 40 minutes each.

Circuit one

Lunge with a ball 12 reps

Bench press 12-15 reps

Wide row on ball 12-15 reps

Side plank 10 – 20 seconds

Circuit two

Ball squat 12 reps

Bridge on ball 12-15 reps

Rotator work 12-15 reps

Bird dogs 10 reps

Originally published at The Globe & Mail