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Pauline Nordin’s Bootcamp Exercise | FitnessRX for Ladies

Stuck in the rut and need to spice things up? Or are you just looking for a challenge to help you break a plateau? Then you will love Pauline Nordin Bootcamp Workout! This metabolic training will “stress your entire body in no time,” explains Pauline.

You will be doing this workout circuit, which means doing the exercises one at a time, with little to no rest in between. The training consists mainly of compound movements that hit several muscle groups at the same time and lead to high calorie consumption. You can expect to increase your heart rate, build strength and endurance, improve coordination, and feel the burn in muscles. “The burn from lactic acid build-up is one of the things that makes your body adapt and get fitter – when it’s doing well, it helps!” explains Pauline.

Some tips

  • Have a stopwatch (your phone or interval timing app works great) to keep track of the intervals.
  • Grab a buddy. This is a fun workout with a healthy friend.
  • Do this workout every other day for a few weeks to break a plateau, or a few times a month as a challenge workout.
  • As you get stronger, you need to increase the weight lifted to push yourself.
  • Add a quick 1.5 mile run until the end to boost the burn.


Exercise descriptions and tips

With your feet shoulder-width apart and toes slightly outward, crouch and grasp the bar with a mixed grip. Keep your back flat, chest up, arms straight, eyes forward, and weight in your heels. Stand up by straightening your knees and propelling your hips forward. Be careful not to shrug your shoulders or lean backwards.

Pauline’s tip: Make sure you don’t round your lower back.

Position the bar on your upper trap muscles. Stand with your feet shoulder-width apart and toes pointed slightly outward. Keeping your abs tight and torso upright, lower them until your thighs are parallel to the floor. Focus on pushing through your heels as you travel up towards the starting position.

Pauline’s tip: Keep your head straight throughout the set.

Standing barbell shoulder press
Hold the barbell with your palms facing forward at shoulder level. Push the barbell straight up until your arms are no longer straight. Lower and repeat.

Flat bench barbell triceps extension
On a flat bench, use a barbell or EZ bar to push the weight straight up toward the ceiling. Hold your elbows and slowly lower the barbell towards your forehead. Pull the weight back to the starting position without locking your elbows.

Pauline Nordin's Bootcamp Workout - A Metabolic Boost That Will Help You Live a Lean Life

Take a plank position on your hands and lower your body to the floor by bending your elbows. Push back until your arms are straight.

Pauline’s tip: Keep your abs tight to avoid excessive arching in your lower back.

Straight leg hanging leg raise
Attach the waist belts (or from the bar) with your legs fully extended. Raise your knees towards your chest (or toes at 90 degrees). Lower slowly to start. Don’t swing.

Bench dips
Sit on a bench with your legs straight out and a dumbbell in your lap. Place your hands on the edge of the bench behind you and lift your glutes off the bench. Lower your body by bending your elbows to about a 90 degree angle. You will feel a stretch in your chest or shoulder. Push up from your palms, squeeze your triceps, and repeat the process.

Standing barbell biceps curl
Hold on to a straight bar with a backward grip and arms fully extended. Roll the bar towards your chest and slowly lower it to the starting position.

Pauline Nordin's Bootcamp Workout - A Metabolic Boost That Will Help You Live a Lean Life

Reach wider than shoulder width apart. Pull your body up so your chin is above the bar. Come slowly to the starting position. Use a chin dive assist machine, straps, or a stain if necessary.

Pauline’s tip: Make sure to lead with your chest, contracting the muscles of your upper back on each rep.

Standing side elevation
Keep dumbbells by your sides. Keeping your elbows slightly bent, lift each arm to one side so your elbows and wrists are at shoulder level. Slowly return to the starting position.

Lift the bent dumbbell to the side
Bend forward from your waist and let the dumbbells hang directly off your shoulders, palms inward. In the bent position, lift the dumbbells to one side until the weights line up with your shoulders. Slowly lower the weights and repeat.

Stiff leg deadlift
Grip with hands that are slightly wider than shoulder width. Stand with your feet approximately 4 to 5 inches apart. Keep your back straight, chest up, and shoulders back throughout the movement. With your knees slightly bent, slowly lower the weight towards the floor and bend only at the hips. Slide your rear end backwards like you’re sticking your butt out. You will feel a stretch in your glutes and hamstrings. Return to the starting position and repeat.


Pauline Nordin, founder of the bold Fighter Diet fat loss system, is known for her no-nonsense approach to exercise and nutrition. Pauline was the trainer for the Nordic version of “The Biggest Loser”, where she led her team to victory. She is also the star / creator of NBC / Universal’s The Butt Bible, a training video that gets every butt in shape. Pauline was born in Sweden and moved to the United States to pursue her dreams. You can find more information about Pauline Nordin at the following links:




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