Bodyweight Bootcamp Workouts + BW Challenge Finishers
“CIRCUIT 4 LIFE”
Warm Up – 10 minutes
The Theme of the Day Workout – 50 minutes
Each set is for 1 minute each exercise equaling 4 minutes and each set has a lower body,
upper body, full body and mid body exercise. Take a 2 minute rest in-between each set but no rest during the set.
SQUATS HIP BRIDGE RAISES LUNGES
STD PUSH UPS WIDE PUSH UPS STAG. PUSH UPS
MT. CLIMBERS HIGH KNEES BURPEES
SIDE CRUNCHES BIKE CRUNCHES TOE TOUCHES
(30 sec each side)
SQUAT JUMPS REACHING LUNGES BRIDGE – HOLD
NARROW PUSH UPS PUSH UP TWIST PLANK
SHUFFLE FAST FEET STAR JUMP
LEG RAISES WALK IT OUT AB HOLD
KICKS (30 sec each)
ARM ROTATIONS
JUMPING JACKS
KNEE TUCKS
Challenge Finisher
Get in the Flow (Ladder set)
Start on the weak side, so the squat jumps then do the reps on the strong side.
Do 10 reps of each:
One legged RDL to reverse lunge
One legged walk out to plank push up
Prisoner squat jumps
One legged RDL to reverse lunge (other side)
One legged walk out to plank push up (other side)
Do 8 reps of above, then 6, then 4, then 2.
“BOXING BABE’S”
Warm Up – 10 minutes
The Theme of the Day Workout – 50 minutes
Everyone will do this workout together.
JUMP ROPE – 1 minute
SQUAT PUNCHES- 1 minute
PUSH UP W/CLAP – 1 minute
L-KICK 1 minute
R-KICK 1 minute
1 minute rest
SPEED BAG PUNCHES 1 minute
MT CLIMBERS 1 minute
MILITARY SIT UP w/punch 1 minute (each partner)
CLEAN & PRESS w/water bottle 1 minute each side
PUSH UP W/TWIST 1 minute
1 minute rest
PUNCH SHUFFLE AROUND 1/4 mile
STEP UP (Rocky Run) 1 minute x 3
SQUAT COMBO PUNCHES 1 minute
LATERAL LEG SWINGS 1 minute each side
MILITARY SIT UP (beat last #) 1 minute
Challenge Finisher
Bodyweight 8 x 10 (Reps and rounds)
Do 10 reps of the following exercises:
Burpees
Prisoner Squat
Sit outs (10 per side)
Push-Ups
Burpees
Reverse Lunges (10 per leg alternating)
Sit outs (10 per side)
Wall sit stick up
Rest up to one minute
Repeat 2-4 rounds
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