Book Excerpt: The Biggest Loser Bootcamp's "courage" workout

Excerpted from The Biggest Loser Bootcamp. © 2015 NBC Studios & Reveille LLC; THE BIGGEST LOSER is a trademark of Reveille LLC and its related entities, and is used under license. Reprinted with permission from Time Home Entertainment, Inc. All rights reserved.

SI.com's excerpt of The Biggest Loser Bootcamp began yesterday with The Bootcamp Philosophy, and will continue with today's workout—"Courage"—followed by "Rise and Grind" tomorrow, another great example of the many workouts you'll find in the book.

Nutrition Bite: Fill Up Without Filling Out.

How do you eat healthy at a buffet or potluck? Fill your plate mostly with salad and veggies, and sample only small portions of high-calorie dishes. You’ll control your calories better, without calling attention to your weight-control plans. Instead of standing at the buffet table nibbling nonstop, fill your plate and then go sit down somewhere to eat. Follow the same rules you do at home: Half your plate should be fruits and vegetables, with   lean protein and   whole grains. And limit yourself to just one trip—maybe two if you decide to have a salad separately from your main course. 

Workout: Courage

34 minutes | Warm up for 5 minutes

It takes a lot of courage to take responsibility for your weight and health. Now bring that same courage to this new week of workouts. We turned up the heat last week with some challenging new moves. This week we amp it up even more with the optional introduction of weights. Note that there are two sets of cardio intervals you will repeat at various times during the workout. Moves marked with an asterisk (*) mean you can add optional weights.

You’ll do four sets of exercises in this workout, with a few new moves inserted here and there to keep you on your toes. 

The Biggest Loser Bootcamp: Courage workout

Interval A

1. Jogging (30 seconds)

Interval A

2. High Knees (30 seconds)

Interval A

3a. Traveling Squats (30 seconds)

Interval A

3b. Traveling Squats (30 seconds)

Interval A

4. Squats (60 seconds)

Interval A

5. High Knees with Torso Twist (30 seconds)

Interval B

6. Rear-Stepping Lunges with Woodchops (30 seconds)

Interval B

7. Jumping Jacks (30 seconds)

Interval B

8. Lat Pulldowns (60 seconds)

Interval C

9. Lunge Twists (30 seconds)

Interval C

10a. Traveling Squats with Pivot (30 seconds)

Interval C

10b. Traveling Squats with Pivot (30 seconds)

Interval C

11. Skater Jumps (30 seconds)

Interval C

12. Mountain Climbers (30 seconds)

Interval C

13. Bicycle Crunches (60 seconds)

Interval D

1. Curtsies (30 seconds)

Interval D

2. Jogging (30 seconds)

Interval D

3. Forward Lunges (30 seconds)

Interval D

4a. Burpees (30 seconds)

Interval D

4b. Burpees (30 seconds)

Interval D

4c. Burpees (30 seconds)

Interval D

5a. Chest Presses (60 seconds)

Interval D

5b. Chest Presses (60 seconds)

Interval D

Repeat Interval C, then do: 6. Squats (30 seconds)

Interval D

Repeat Interval D, then do: Lat Pulldowns (60 seconds)

Interval D

Repeat Interval A, then do: Crunches (60 seconds)

Cool down for 5 minutes

Stay tuned for your next The Biggest Loser Bootcamp workout tomorrow, featuring the "rise and grind."