CIircuit 4 Life and Boxing Babe’s-Bodyweight Bootcamp Workouts

Posted By Georgette Pann
Categoirzed Under: Bodyweight Workouts, Bootcamp exercise Ideas, Bootcamp Exercises, Bootcamp Workouts, Fitness Business
0 Comments

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 

 

This week ONLY there is the GREATEST Bodyweight Bundle Sale Ever Offered. 

Get 38 FULL Bodyweight Programs at 97% Off! <==

BWBCBook36

You’ll be able to harness the power of bodyweight exercises PLUS get my 36 Bodyweight Bootcamp Workouts🙂 

Get your bodyweight bundle here <= Biggest discount EVER – 97% Off!

 

 

Side Bar Ad

 

 

 

Be Sociable, Share!

Facebook comments:


Leave a Reply