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5 Day Bodyweight Workouts You Can Do Anywhere

5 Day Bodyweight Workouts You Can Do Anywhere

by Rafael Moret, Author of the Trans4mation Bootcamp System and The Bootcamp Periodization System

 

Day 1

Bodyweight Warm-up Circuit

  • Go through the circuit TWICE.
  • Rest 30 seconds between warm-up circuits.
  • When lifting heavy, lift half of the desired weight for one set for your first two exercises before your workout.

 

Warm-up
Jumping Jacks (15)

Alternating Prisoner Lunge (8/side)

T Pushup (5/side)

Leg Swings (15/side)

 

Day 1 – Workout A

1A) Split Squat with Front Foot Elevated (8/side)

1B) Push Ups (10 reps)

Rest 30 seconds and repeat 2 more times

 

2A) 1-Leg Bodyweight Deadlift (or Single Leg Reach)  (8/side)

2B) Bench, Chair or Box Dips (12 reps)

Rest 30 seconds and repeat 2 more times

 

3A) Side Lunge (10/side)

3B) Rocking Plank (20 Reps)

Rest 30 seconds and repeat 2 more times

 

 

Closer

Do the following circuit one time, resting as shown:

4A) Squat Jumps (20 Reps), rest 10 seconds – 3 times

4B) Close-Grip Pushups (10 Reps), rest 10 seconds – 3 times

4C) Fwd Lunge (10 Reps/side), rest 10 seconds – 4 times

 

 

Day 2 – Workout B

 

Bodyweight Warm-up Circuit

  • Go through the circuit TWICE.
  • Rest 30 seconds between warm-up circuits.
  • When lifting heavy, lift half of the desired weight for one set for your first two exercises before your workout.

 

Warm-up
 Jumping Jacks (15)

Alternating Prisoner Lunge (8/side)

T Pushup (5/side)

Leg Swings (15/side)

 

WORKOUT:

1A) Lunge Jumps (6/side)

1B) Goodmornings (15 Reps)

1B) Elevated Pushups (20 Reps)

1C) KB or DB Swings (20 Reps)

1D) Lying Leg Raises (10 Reps)

1E) Alternating Prisoner Reverse Lunge (10/side)

1F) Renegade Pushups (15) or Regular Pushups (20)

1G) Jumping Jacks (50)

 

Rest 1 minute and repeat up to 3 more times for a total of 4 circuits

 

 

Day 3

Bodyweight Warm-up Circuit

  • Go through the circuit TWICE.
  • Rest 30 seconds between warm-up circuits.
  • When lifting heavy, lift half of the desired weight for one set for your first two exercises before your workout.

 

Warm-up

Prisoner Squat (15)

Pushups (take 2 seconds to go down and 2 seconds to come back up) (8)

Alternating Lateral Lunge (8/side)

Arm Crosses (15)

 

Day 3 – Workout A

1A) Body Weight  Squat 15 Reps and Hold Bottom (30 seconds)

1B) Mountain Climbers 30 Reps

1C) Push Ups 15 Reps and Hold Top (30 seconds)

 

Rest 60 seconds and repeat 2 more times

 

2A) Walking Lunge or Goblet Walking Lunge (30 Steps)

2B) Step Ups (20 Steps)

2C) Single Leg Hip Ext (15 Per Leg)

 

Rest 60 seconds and repeat 2 more times

 

Express Ab Circuit

3A) Ab Wheel or Stability Ball Rollout 15 Reps  (30 second Plank if no Ball or wheel)

3B) X-Body Mountain Climber 30 Reps

3C) Pushup into Plank 10 Reps

 

Rest 30 seconds and repeat 2 more times

 

Closer

Do the following circuit as many times as possible in 3 minutes, resting ONLY when needed: 4A) Squat Thrust (5)

4B) Explosive Pushup (aka Plyo Pushup) (5)

4C) KB or DB Swings (10) (Squat Jump if no KB or DB)

 

Day 4

Bodyweight Warm-up Circuit

  • Go through the circuit TWICE.
  • Rest 30 seconds between warm-up circuits.
  • When lifting heavy, lift half of the desired weight for one set for your first two exercises before your workout.

 

Warm-up

Prisoner Squat (15)

Pushups (take 2 seconds to go down and 2 seconds to come back up) (8)

Alternating Lateral Lunge (8/side)

Arm Crosses (15)

 

Do the following circuit 3 times, resting for 1 minute between circuits. Once you’re done with the third circuit, rest 1 minute and move into 2A.

 

1A) Bulgarian Split Squat or Single Leg Squat (6/side)

1B) Full Sit Up (15 Reps)

1C) Renegade Pushups (10 – 15 reps)

1D) DB Romanian Deadlift (12) (Good mornings if no DB)

 

Do the following circuit 3 times, resting for 1 minute between circuits. Once you’re done with the third circuit, move into the Closer.

 

2A) KB or DB Swings (20 reps) Frog Jumps if No DB or KB

2B) Bench Dips (10 reps)

2C)KB or DB Swings (20 reps) Frog Jumps if No DB or KB

2D) Medicine Ball Slams or Burpee  (10 reps)

 

 

Closer

Heel Raises (50 secs), rest 10 secs

X-Body Mountain Climbers (50 secs), rest 10 secs

Jump Rope, Run-in-Place or Jumping Jacks (50 secs), rest 10 secs

Mountain Climbers (moderate tempo and keep your hips low!) (50 secs), rest 10 secs

Pulsing Squat (50 secs)

 

DAY 5

Warm Up

Good morning

Heel raises

Jumping jacks

20 Reps of  each

3 Rounds

 

Squat to parallel – hold for 2 seconds at parallel

5 sets of 10 reps with 30 s rest between sets

(if you have a DB or KB add to this round)

 

Do the following circuit 3 times, resting for 1 minute between circuits. Once you’re done with the third circuit, rest 1 minute and move into 2A.

1A. Circuit

Push Ups 8 Reps

Squat Thrust 8 reps

Plyo Lunges 8 Reps each leg

 

Do the following circuit 3 times, resting for 1 minute between circuits. Once you’re done with the third circuit, move into the Closer.

2A. Circuit

Squat and Press with heavy DB or KB  (continuous motion)

or Squat Jump if no KB or DB 10 Reps

 

Step Up on Bench or Box 10 Reps each leg

Scissors or Flutter Kicks 50 Reps

 

Closer

Reverse crunch

Bicycle Crunch

Glute Bridge

Lying Leg Raise

30 Reps of each

2 rounds

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Rafael Moret Bootcamp Instructor,Fit Ranx instructor and Owner South Florida Fitness Bootcamp

Author of The Bootcamp Periodization System 

 

More articles from Rafael Moret:

28 Day Summer Bootcamp Periodization Program

5 “Baseline” Boot Camp Workouts

Do You USE ‘PODS’ At Your Bootcamp? (Stations with a Twist)

LADDER STARTERS AND FINISHERS

 

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