This is the second workout in our series of Bodyweight Bootcamp workouts. This workout is about 30–40 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, a towel, and a timer if you don’t have a clock visible.
Now, one question remains: Are you up for the challenge?
Warm up: 3–5 minutes of your choice
ROUND 1 (Complete 2 times through, switch forward leg for second set)
20 reverse lunges - right leg forward
20 lunge pulses - right leg forward
20 second lunge hold - right leg forward
20 lunge to extension (lift back leg high) - right leg forward
10 jump lunges - alternating forward legs
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30 seconds recovery
ROUND 2 (Complete 3 times through)
20 fast push-ups (knees are okay!)
50 speed runners
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30 seconds recovery
ROUND 3 (Complete 3 times through)
60 seconds wall sit
30 seconds jumping jacks
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30 seconds recovery
ROUND 4 (Complete 3 times through)
5 burpees
30 plank jacks
3 push-ups
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30 seconds recovery
ROUND 5 (Complete 1 time through)
30 calf raises
30 calf raises - toes in
30 calf raises - toes out
30 pulsing calf raises
20-second hold (heels as high as possible)
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30 seconds recovery
ROUND 6 (Complete 3 times through)
3 wide push-ups
30 seconds side plank (right side)
3 narrow push-ups
30 seconds side plank (left side)
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Cool down: 3–5 minutes of your choice
Well done! Join us next time for Bodyweight Bootcamp 3.
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.
