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Awesome Boot Camp Bodyweight Workout!!

There are certain aspects of boot camp workouts that I love…

…and others that I absolutely hate.

For instance, I hate running. I hate it with a passion. Okay, that’s overstating. I don’t hate it with a passion, I greatly dislike running. If it were on Facebook, I would ‘unlike’ it.

I also don’t like silly workouts. Dancing, doing 50,000 reps of one exercise, doing an exercise that lasts an entire song, saying that an ancient cannon ball with a handle is the best dad-gum thing since sliced bread…none of those sit well with me.

You know what I love?

Short and sweet workouts.

Workouts that respect yours and my time.

Workouts that seem to say “Hey there kind and jovial person, I like you and want you to get some fine and dandy results, but that still let you get on with your day, spend more time with the kiddos and kick it (that’s relax for the un-hip).”

Those workouts are my homeboy (or home-girl depending upon your point of view).

Want to know one of my all-time favorite boot camp bodyweight workouts?

It only involves 2 exercises and it’s pretty dang sweet.

I call it the Push-up and Squat Ladder.

I don’t know if I invented it, but I’m laying claim because I’ve been doing (and making unsuspecting clients do it) for years.

Like I said, it only involves 2 exercises and those are push-ups and bodyweight squats.

You can choose whichever type of push-up you like and I suppose you could use resistance for the squats, but you have to use PERFECT form and the weights used must not interfere with tempo because you need to be able to move quickly between the push-ups and squats.

First do a quick full-body warm-up and then proceed into…

NOT a smart workout!

1 push-up, followed immediately by 1 Squat.

Then do 2 push-ups and 2 squats.

Then 3 and 3, then 4 and 4, etc. until you get all the way up to 10 push-ups and 10 squats.

But you’re not done yet!

Now you have to go all the way back down to 1 in the same manner – going from 10/10 to 9/9 to 8/8…until you get to 1/1

It feels fantastic when you’re done, especially knowing that you just completed 110 squats and 110 push-ups.

It can also be a type of “Challenge” workout because you can time yourself and try to beat your time from week-to-week and increase the intensity in push-ups by doing more advanced versions.

Actually one of the things I like to do is pick a very advanced type of push-up like Close Grip Push-ups, to do for the lower rep ranges and do normal push-ups for the higher rep ranges.

Have fun with it!

Having fun and changing things up is what makes a good workout tick.

If you hate it, you won’t do it.

Make sense?

Gotta run!

Talk to you soon and have an awesome day!

ed, aka “The Fit Dad”

P.S. – If you’re ready to get started with Lincoln’s top boot camp for ladies only, click here. ELS Boot Camp for Ladies Only will tone up trouble spots, whittle away at your waistline and boost your energy.  Best of all, the class sizes are small giving you the most 1-1 attention possible and the diet program ROCKS!  What are you waiting for?  Click here to get started!

About The Author

Ed Scow, also known as "The Fit Dad", likes long walks on the beach, snuggling, hand stand push-ups and pretending to work. He's also a fitness & nutrition expert, proud papa and husband to a smokin' hot wifey.

Number of Entries : 165

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