Boot Camp Bodyweight Workout
Remember a couple days ago when I said I was going to share a new Challenge with you every Monday for the next 10-12 weeks?
Well I’m also going to share a new workout, and video, with you every Wednesday.
Today we have a couple doozies.
The first is a 10-Minute Bodyweight Workout (or Fusion Cardio Workout).
The second is a 4-Minute Abs Workout that you can add to the end of the workout, if you have time and the energy.
Enough of the chit chat, let’s get on with the workouts!
First up we have the 10-Minute Bodyweight Workout (that’s more like a cardio workout).
In case you didn’t catch it on the video, here’s the rundown for that puppy.
1A) Push-up – 10 reps
1B) Bodyweight Reverse Lunge – 15 reps/leg
1C) Fast Mountain Climber – 20 reps/leg
1D) Bodyweight Squat – 15 reps
1E) Squat Thrust – 10 reps
Do that circuit as many times possible in 10 minutes. Keep the rest to a minimum and just keep moving.
If the regular push-ups are a bit too easy, then use a different variation. Do something like Push-up w/Hand Raise, “T” Push-ups or Close Push-ups…or if you’re not ready to do them from your toes, then it’s perfectly okay to do them from your knees.
Make sure you use good form on the lunges and squats. I won’t be there to crack the whip and make sure you keep the form in check and really focus on those leg muscles.
And be my guest if you’d rather do Burpees instead of Squat Thrusts. No complaints on my part if you want to increase the intensity a bit
Okay, next up we have a sweet little 4-Minute Abs Workout.
If you didn’t give the video a watch, or forgot to write it down, here’s the rundown.
It’s going to be done in “Tabata” style where you alternate 20 seconds of work with 10 seconds of rest for 4 minutes.
2A) DB or KB Swing – 20 seconds on 10 seconds rest, then move on to.
2B) Fast Mountain Climber – 20 seconds on 10 seconds rest, then back to Swings.
Make sure you keep an eye on your watch for that 10 second rest. It’s amazing how quick 10 seconds can turn into 20, 30 or more seconds without even thinking about it.
10 seconds may seem like a lot that first time through, but if you’re doing it with the right amount of intensity, and using good form, by the 3rd and 4th times that 10 seconds will feel like 1 second
If you’d like to change things up a bit, and maybe increase the intensity a bit more, you can do that 4-minute workout before AND after the 10-minute bodyweight workout I shared earlier.
It only adds 4 minutes to the overall workout, but man oh man does it make you work harder. The goal with all my workouts is getting as much done in the least amount of time possible, while still delivering good results. Another goal is to make workouts that require the least amount of equipment and technique work possible.
These two workouts fill that goal perfectly.
All you need is your own bodyweight and a heavy (relatively speaking) dumbbell or kettlebell.
Pretty awesome, right?
Okay, now get on with your bad self and do the 10-minute bodyweight workout and sweet little abs workout!
Talk to you soon and have an awesome day!