311 Market St., Kingston, PA. US nutrifitness.georgette@gmail.com

The Fitness Bootcamp Club

Bootcamp exercise IdeasBootcamp ExercisesBootcamp Workouts

11 exercise Bodyweight Workout

(NOTE: This is NOT for beginners!)
1A) T-Squat – 15 repetitions
    No rest.

1B) Feet on Ball Pushup – 12 repetitions
    Rest 1 minute before repeating 2 more times for a total of 3 Supersets.

2A) Chin-up – 1 less than the maximum number of reps you can do
    No rest.

2B) Hands on Bench, Feet on Ball Pushup – 15 repetitions
    Rest 1 minute before repeating 2 more times for a total of 3 Supersets.

3A) Pushup with Hands on Ball – 20 repetitions
    No rest.

3B) 1-Leg Deadlift – 12 repetitions per side
    Rest 1 minute before repeating 2 more times for a total of 3

Supersets.4A) Inverted Row with Feet on Ball – 12 repetitions
    No rest.

4B) Spiderman Pushup – 8 repetitions per side
    Rest 1 minute before repeating 2 more times for a total of 3 Supersets.

5A) Side Plank Leg Lift – 10 repetitions per side

    No rest.

5B) Split Squat with Front Foot Elevated – 12 repetitions per side
    No rest.

5C) Spiderman Climb – 12 repetitions per side
    No rest.

5D) Plank with Arms on Ball – 30 second hold
    Rest 1-minute before repeating the circuit 2 more times.

  • If you want the rest of the program – and 101 bodyweight exercises – you can get it PLUS Bodyweight Cardio 3 PLUS the TT Bodyweight Cardio 1000 for only $19.95 this week only. http://georgettepann.com/101bwexercises
  • Get your 101 bodyweight exercises and  6-Month program for losing fat and gaining muscle here:
 
Share This Article:

Have any Question or Comment?

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

SPECIAL OFFER!

Get the secrets to designing and implementing your own bootcamp from scratch!

No Spam Zone: Get Your Free Report Safely and Securely.

Your Information Will Never Be Bartered Or Shared.

Categories:

Archives: