Body Weight Boot camp Challenge
This workout is about an hour long, and can be done at a gym, at the house, or even outside. You want to make sure you have room to move around. This requires a lot of movement. The warm up uses a jump rope, so if you do not have this piece of equipment, you can improvise. (Jump as if you were using a rope, making sure you move your hands while you do this.)
Make sure that you cool-down and stretch after this work out.
Make sure that you cool-down and stretch after this work out.
Warm up
Exercise
Jump Rope with 2 Feet
1 Foot Jump Rope, Right 1 Foot Jump Rope, Left Skip Jump Rope Jump Rope with 2 Feet Jump Side to side Jump Front to Back |
Weight
BW
BW BW BW BW BW BW |
Repetitions
1 Minute
30 Seconds 30 Seconds 1 Minute 1 Minute 30 Seconds 30 Seconds |
Sets
1
1 1 1 1 1 1 |
Section 1
Vertical Squat Jumps
Frog Hops Walking Lunge Bear Crawl Rowers |
BW
BW BW BW BW |
20
~25 Meters ~25 Meters ~25 Meters 1 Minute |
2
2 2 2 2 |
Section 2
Burpees
Body Hop Skiers Front/Side/Back Lunge Walking Plank Bicycle |
BW
BW BW BW BW BW |
12
12 12 10/10/10 ~ 7 Meters 1 Minute |
2
2 2 2 2 2 |
Section 3
Push - Up
Plank Shoulder Tap Plank Jumping Jacks Leg Kicks Fire hydrants Plank V - Holds |
BW
BW BW BW BW BW BW |
10
15 15 15 15 20 Seconds 1 Minute |
2
2 2 2 2 2 2 |
Cool-Down
Now, the cool down is going to be important after this workout. You can do the same warm up for the cool down, or you can jog in place for 5-10 minutes, switching from butt kicks, front kicks, and slow high knees - jumping jacks etc.
And make sure you stretch (at least 10-15 minutes total), both your upper body and lower body. some stretching ideas,
Standing Forward Fold.
Sitting Forward Fold with both legs and with one.
Standing Quad stretch.
Overhead Triceps stretch.
Door Stretch - to open up the chest.
And make sure you stretch (at least 10-15 minutes total), both your upper body and lower body. some stretching ideas,
Standing Forward Fold.
Sitting Forward Fold with both legs and with one.
Standing Quad stretch.
Overhead Triceps stretch.
Door Stretch - to open up the chest.