11 exercise Bodyweight Workout

Posted By Georgette Pann
Categoirzed Under: Bootcamp exercise Ideas, Bootcamp Exercises, Bootcamp Workouts
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(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.

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