10-exercise Bodyweight Bootcamp Program

10-exercise Bodyweight Bootcamp Program + Finisher

This is Workout A from Phase 3 of Craig Ballantyne’s 6-Month Turbulence Training Bodyweight Manual.

By the way, here are a few exercise substitutions if you do this one at the park without a stability ball:

– For 1B, put your feet on steps instep of the ball –

For 3A, do 1-Leg RDL’s instead of 1-leg curls –

For 5B, do mountain climbers instead of the jackknife

1A) Prisoner Squat (15 reps)

1B) Feet on Ball Pushup (12 reps)

2A) Bulgarian Split Squat (12 reps)

 2B) Chin-up (Max-1)

3A) Stability Ball 1-Leg Curl (10 reps)

 3B) Spiderman Pushup (6 reps)

4A) Walking Lunge (15 reps)

4B) Side Plank Leg Lift (8 reps)

5A) Rotate Lunge (10 reps)

5B) Stability Ball Jackknife (15 reps)

You can finish with intervals, or do intervals the next day when you have a day off from bodyweight exercises.

It’s the perfect plan for the park, the gym, or your home.

So get your 101 bodyweight exercises here that give you a 6-Month program for losing fat and gaining muscle:=> Perfect Manual for Bodyweight Workouts http://georgettepann.com/advancedbw

Burn fat and build muscle at the park, Craig Ballantyne, CTT

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From Mike Whitfield:

 Alright, very cool circuit.  Here’s how to change it to a Bootcamp workout.  First, change all the specific reps to time.  I would go with 30 seconds per exercise.

Second, for 2B, you probably don’t have enough chinup bars, so you can replace those with DB rows or Band Rows. 

The Fun Part – the finisher. I like to add my own flavor 🙂

Do the following superset 4 times, resting for 20 seconds between supersets. You (or your campers) will be drained, but will leave the session invigorated.

6A) Jump Squats (15 secs)

6B) Spiderman Climb (15 secs)

This is a great resource for yourself or to give your campers. I’ve used it myself => Over 6 months of bodyweight workouts http://georgettepann.com/advancedbw

Also some great bootcamp finishers at  http://georgettepann.com/BCFinishers