9 Responses

  1. Mary

    Mary August 2, 2011 at 8:20 pm | | Reply

    Doing the compact chain workouts at the Columbia boot camp have really inspired me to do more compact chains in my home workouts.
    Here’s one that I have done recently:
    1. Diamond Pushup
    2. Bent over row
    3. Side Deltoid Raise
    4. Overhead tricep extension
    5. Sumo squat with hammer curl & twist


  2. Kathy C

    Kathy C August 29, 2011 at 12:50 pm | | Reply

    Columbia Boot camp rocks I love doing the compact chains and hardly ever go into the gym anymore. When I do go to the gym, I see people in there taking lots of breaks between equipment and exercises.
    My favorite compact chain to do at home is the 5,10,15 set how many can I get in for 10 minutes straight
    5 full push-ups
    10 full sit-ups
    15 air squats FAST
    I remember earlier this year (2011) I could hardly do 3 sets, now I’m pushing 7 sets in 10 minutes. My strength has improved.


  3. Lydia

    Lydia August 30, 2011 at 8:56 pm | | Reply

    Compact chains in Columbia!
    These are mega fat blasters, love them for that! Everytime we do them I can feel the fat melting away. After about 2 reps it’s easy to get focused on the routine.

    Here is my compact chain:

    1. Alligator push-ups
    2. Reverse Crunch
    3. Bent over row
    4. Cherry pickers
    5. Bicep curl squat.


  4. Anita B.

    Anita B. November 17, 2011 at 3:27 pm | | Reply

    Columbia Bootcamp is hardwork but it feels great after wards. These compact chains are no joke. They do however go by quickly and then sooner than you know it, our one hour class is over. It feels great afterwards too.
    If I had to come up with a compact chain it would probably be dead man burpees because burpees alone feels like a full body work out, then 10 squats, then 10 jumping jacks and 10 crunches. I used to dread these exercises but that’s because I was so out of shape. Now I can keep up with the class. That’s a great feeling of accomplishment!


  5. Denise L

    Denise L November 27, 2011 at 6:51 am | | Reply

    I got hooked on nine minute workouts at the Columbia Boot Camp, they can be done anywhere. Every excercise that Stephanie has taught me can easily be incorporated into a compact chain. Here is one of my favorites:
    1. Chest press
    2. Fly
    3. Sit up
    4. Bridges
    5. Leg lifts


  6. Rhonda

    Rhonda December 20, 2011 at 3:16 pm | | Reply

    We did the compact chains in the Fulton bootcamp last week! My husband and I have started to do them in our basement when we can’t get to the gym. Here is our routine.

    1) Plank Jacks or Burpees
    2) Bicep Curls
    3) Squats
    4) Push Ups
    5) Overhead tricep curls


  7. Rhonda

    Rhonda December 21, 2011 at 10:17 am | | Reply

    Even though I attend the Fulton bootcamp, I would like to attend the Columbia bootcamp as well.


  8. Kathy Lynn

    Kathy Lynn June 25, 2013 at 11:10 pm | | Reply

    Love exercises that burn fat! These are tough but effective.


  9. Teresa Butler

    Teresa Butler October 1, 2013 at 1:23 am | | Reply

    I love how much research is incorporated in our boot camp sessions.
    Specifically, I find it impressive that ” (fast paced movements from one strength training routing to another) is 10X more effective at burning fat than doing cardiovascular exercise and strength training separately. That’s a big difference. ”

    I love the whiteboard homework.
    Thank you for posting it.


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