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.

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.