“The TT 30-Minute Bootcamp 2K10”

Warm-up (20 seconds per exercise) – 5 minutes
– Jumping Jacks
– Prisoner Squat
– Off-Set Pushup
– Duck Under
– Arm Crosses
– Rest 1 minute and repeat 1 more time.

Water Break – 1 minute

TT Strength Circuit (20 seconds per exercise) – 5 minutes
– Vertical Jump or 1-Leg Deadlift (20 seconds per side)
– Spiderman Climb Pushup or T-Pushup
– Optional: Pull-up, Inverted Row, or DB Row
– Rest 1 minute and then repeat 1 more time.

Water Break – 1 minute

TT Depletion Circuit (20 seconds per exercise) – 10 minutes
– Bodyweight Squat
– Decline Pushup or Close-Grip Pushup
– Reverse Lunge (20 seconds per side)
– Cross-Body Mountain Climber
– 1-Leg RDL (20 seconds per side)
– Plank (60 seconds)
– Run in Place
– Rest 1 minute and repeat 1-2 more times.

Cool-down, Stretching & Water Break – 7 minutes

Craig Ballantyne, CSCS, MS
Author, TTBootcamp Workouts 2.0