BW MRT Bootcamp Workouts
Warm-up
Bodyweight Squat (20 secs)
Arm Crosses (20 secs)
Prisoner Lunge (Alt) (20 secs)
Pushups (20 secs)
Leg Swings (20 secs/side)
Plank (20 secs)
Rest 1 minute and repeat one more time
Metabolic Resistance Training Circuit 1
1A) Bodyweight Bulgarian Split Squat (1-1/2 rep style) (30 secs/side)
1B) DB Row (30 secs/side)
1C) Decline Spiderman Pushups(30 secs)
Rest 1 minute and repeat 2 more times
Metabolic Resistance Training Circuit 2
2A) Goblet Swing Lunge (Holding a kettlebell or dumbbell at chest height, do a forward lunge, then immediately a reverse lunge with the same foot planted… that’s one rep) (30 secs/side)
2B) Pike Pushup (30 secs)
2C) Ab Wheel or Stability Ball Rollout (30 secs)
Rest 1 minute and repeat 2 more times
Metabolic Conditioning Circuit
3A) Lunge Jumps (30 secs)
3B) Close-Grip Pushups (3/4th rep style) (30 secs)
3C) KB/DB Swings (30 secs)
3D) Spiderman Climb (30 secs)
Rest 1 minute and repeat 2 more times
Metabolic Workout Finisher
The “Density 4 X 4? Finisher
Do the following superset as many times as possible in 3 minutes, resting only when needed. Record how many reps you perform and the next time you perform this finisher, try to beat your previous reps. Remember, exercise form is a priority.
4A) Burpees (4)
4B) Triple Stop Pushup (4)*
*The Triple Stop Pushup is when you go halfway down, pause, go all the way down, pause and then come back all the way up.
Taken from the brand new upgraded 101 bodyweight exercises TT program
Get Bootcamp Finishers at
Bootcamp Workout 2
Warm-up
Bodyweight Squat (20 secs)
Pushups (20 secs)
Waiter’s Bow (20 secs)
Mountain Climbers (20 secs)
Total Body Extension (20 secs)
Rest 1 minute and repeat 1 more time
Bodyweight Squat (20 secs)
Pushups (20 secs)
Waiter’s Bow (20 secs)
Mountain Climbers (20 secs)
Total Body Extension (20 secs)
Rest 1 minute and repeat 1 more time
MRT Circuit
Bulgarian Squat (1-1/2 rep style) (30 secs)
DB Row or Band Row (30 secs/side)
Decline Eccentric Pushups (30 secs)
Rest 1 minute and repeat 2 more times
Bulgarian Squat (1-1/2 rep style) (30 secs)
DB Row or Band Row (30 secs/side)
Decline Eccentric Pushups (30 secs)
Rest 1 minute and repeat 2 more times
Conditioning Circuit
Lunge Jumps (30 secs)
Spiderman Pushups (30 secs)
Alternating Lateral Lunges (30 secs)
Pushup Plank (30 secs)
Jumping Jacks (30 secs)
Rest 1 minute and repeat 2 more times
Lunge Jumps (30 secs)
Spiderman Pushups (30 secs)
Alternating Lateral Lunges (30 secs)
Pushup Plank (30 secs)
Jumping Jacks (30 secs)
Rest 1 minute and repeat 2 more times
The Kitchen Sink Finisher
1 Round ONLY
1A) Prowler / Sled Sprints x 50 yards down and back
1B) Kettlebell Swings x 10
1C) Overhead Sandbag Squats x 15
1D) Spider Climbs x 20 / leg
1E) Box Jumps x 25
1F) Push Ups x 30
1H) Battling Ropes x 1 Min
1B) Kettlebell Swings x 10
1C) Overhead Sandbag Squats x 15
1D) Spider Climbs x 20 / leg
1E) Box Jumps x 25
1F) Push Ups x 30
1H) Battling Ropes x 1 Min
For hundreds of done-for-you Bootcamp Workouts go to http://www.fitnessbootcampw
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