Sunday, February 25, 2024 Feb 25, 2024
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Jay Johnson’s 20-Minute Workout

The man who trains the Dallas Cowboys cheerleaders on how he keeps himself in shape.
By Lauren DeLozier |

America’s Sweethearts, also known as your Dallas Cowboy Cheerleaders, get their physique and endurance from drill sergeant trainer Jay Johnson of Jay’s Boot Camp. Lucky for us, he also trains normal folks like you and me. With more than 19 locations, you’re bound to find one close to home. Warning: Jay’s Boot Camp is not for the faint at heart. Be prepared to run harder, lift more, and sweat — a lot.

Oh, and don’t be surprised if former Navy vet Johnson gets in your face in his camouflage pants and combat boots and yells, “drop and give me 50.” His military-inspired boot camps will have you feeling like a soldier ready for combat — or just a girl ready for swimsuit season.

We have the exclusive on Jay’s personal fitness routine, breakfast habits, and his go-to cheat meal. Does he walk the walk or just talk the talk? You tell us. 


D: If you’ve got only 20 minutes to work out, what’s your routine?
Jay Johnson: Easy. Body fat can’t win with five 4-minute Tabata drills. I would implement cardio, weights, calisthenics, core, and plyometric, focusing on the total human.

What’s your typical daily workout routine?
A seven-mile bike ride aiming for a personal record. One 45-minute session of sculpting with weights, a Ranger Rucksack run up 3,666 steps at CityPlace aiming for a personal record. Then stretch. That’s typical.


What’s your usual breakfast?
Egg whites with tomatoes, onions, and spinach and a bowl of oats. I’ve gone 14 years with the same breakfast.


What is your go-to cheat meal?
I’m Jay Johnson. I don’t cheat, but I hear Fluellen’s cupcakes are addictive. Just sayin’.

Name a song from your workout playlist.
“Hollow” by Alice in Chains. “They Don’t Love You No More” by DJ Khaled, Rick Ross, and Jay Z.

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