Grab a water bottle, a towel, and some determination, because this total body 30-minute workout is not for the faint of heart.
This is the first workout in our series of Bodyweight Bootcamp workouts. This workout is about 30 minutes, but the duration really depends on how hard you’re willing to work. The goal is to move from one movement to the next as quickly as possible, and not rest until each round is complete. You’ll get 30 seconds to recover before you have to start the next round. You don’t need any equipment, but grab a water bottle and a towel before you start.
Now, one question remains: Are you up for the challenge?
Warm up: 3–5 minutes of your choice
ROUND 1 (Complete 5 times through)
10 air squats
10 hip raises
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30 seconds recovery
ROUND 2 (Complete 3 times through)
15 triceps dips
10 push-ups
30 seconds high plank
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30 seconds recovery
ROUND 3 (Complete 3 times through)
20 Russian twists
20 bicycle crunches
30 seconds low plank
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30 seconds recovery
ROUND 4 (Complete 3 times through)
30 high knees
30 mountain climbers
10 up-downs
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30 seconds recovery
ROUND 5 (Complete 3 times through)
15 sumo/plie squats
20 calf raises
30 seconds wall sit
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30 seconds recovery
ROUND 6 (Complete 3 times through)
15 triceps dips
10 push-ups
30 seconds high plank
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Cool down: 3–5 minutes of your choice
Well done! Join us next time for Bodyweight Bootcamp 2.
Becca Capell
iFit Head Trainer
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article
