Workouts for Non Boot Camp Days

BW 200 workout


20 dips
20 bodyweight squats
20 pike pushups
20 jumping jacks
20 mtn climbers with straddle
20 jump lunges
20 plank up downs
20 squat jumps
20 spider climbs
20 side to side jumps

************************************************************************************************************

Three new intense quick workouts!

Workout #1 – 200 Push-ups

The goal here is to do 200 push-ups.  Unless you’re a freak and you can do 200 straight without fail, then you’ll have to take breaks.  Well, they’re not really breaks because as soon as you’re not able to do any more push-ups, you have 10 squat jumps.  Then back to pushups.  You may start out doing 30 pushups before you fail, but before long you’ll be doing 10 squat jumps, 5 push-ups, 10 squat jumps, 3 push-ups, and so on.  When you reach 200 push-ups, you’re done.

Workout #2 – 100 Pull-ups

Same idea here…the goal is to complete 100 pull-ups.  Your gym will have some kind of pull-up bar but if you’re looking to do these workouts at home, you can purchase a doorway pull-up bar at Academy, Sports Authority, or I even found mine at Bed Bath & Beyond and used a coupln! Start off doing pull-ups and everytime your hands come off the bar, you have 5 burpees. After the 5 burpees, start doing pull-ups again until you can’t, and repeat.

Workout #3 – 200 Lunges

So here we’re doing lunges, either in place or walking.  We’re alternating doing 200 on each leg, not 200 hundred total.  Once you can’t do any more, drop to floor on your elbows and do a plank for 20 seconds.  Then climb back to your feet and get to lunging again.  Once you’re exhausted, you guessed it, back to planks for 20 seconds. Keep it going until the 200 lunges are done.

The key here is to make sure you don’t rest at all in-between.  You can rest when you’re done.  These workouts are intense but shouldn’t take long at all.

FOUR NEW WORKOUTS POSTED BELOW!

Bodyweight 360 (2x’s)

• 50 power jacks
• 20 split lunge jumps
• 30 tricep pushups
• 50 fast BW squats
• 20 plank to pushups
• 30 split leg squats on curb (15 ea)
• 50 high knees (ea side)
• 20 burpees
• 30 crossbody mtn climbers
• 20 side plank lifts (ea)

*****************************************

3x's thru:

Walking lunges with lateral raises

30 sec jumping jacks

Side walking squats with OH press

30 sec high knees

15 Split leg lunge with bicep curls (15 ea leg)

30 sec side kicks

25 DB squats with 30 sec hold at end

30 sec cross country skiers

ABS: 

25 DB crunches

25 DB obliques

25 DB toe touches

*****************************************************

DB’s (optional)

2x’s thru, 1 min ea:

high knees

butt kicks

jumping jacks

spider lunges (ea)

pushups

squat thrusts

crunches

split lunge jumps

step ups w/leg lift (ea)

march/jog in place

plank

speed skaters

rev. crunch

alt. side lunges

side planks (ea)

squat jumps

rest 2 min and repeat

**************************************************************

4x's thru

30sec tri pushups, 30s squat jumps , 30s tri pushups

30sec iso squats w/DB, 30s burpees, 30s iso squat w/DB

30sec planks, 30s jump lunges, 30s planks 

30sec DB swings, 30s fast feet, 30s DB swings

30sec DB shoulder circles forward, 30s kickbutts, 30s DB shoulder circles backwards

30sec side plank, 30s  star jumps, 30s side plank 

***************************************************************

3x's thru

~60 sec body weight squats

~30 sec pushups

~60 sec walking lunges (w/ or w/o dumbbells--bicep curls, hammer curls, upright rows, overhead press)

~30 sec burpees

~60 sec squat jumps or total body extensions

~30 sec mountain climbers

~60 sec lateral jumps (over mat back and forth)

~30 sec double arm rows w/ dumbbells

2 min rest and repeat


**************************************************************
200 rep workout: (There is NO scheduled rest between exercises. 
Although eventually, you'll slow down.)

15 dips

10 sumo/plie squats

15 bodyweight squats (with or w/o dumbbells)

15 pushups (doing as many regular pushups, followed by kneeling)

50 jumping jacks 

10 spiderman climbs

20 reverse lunges (each leg)

25 bicycle crunches (each side)

15 mountain climbers

10 squat jumps

15 plank to push-ups (or hold plank 1 min)


****************************************************
TABATA wkout
20 sec on, 10 sec rest,  8 rounds
*cross country skiers
*planks w/ alternating leg lifts
*bicycle crunches w/punches (dumbbells)
*burpees
*bicep curl balance on 1 leg
*abs lean back; overhead press (dumbbells)


****************************************************
2-3x's thru

1 min jumping jacks

30 sec pushups (any variety)

1 min lateral hops/speed skaters

30 sec split squat (w/ or w/o dumbbells)

1 min mountain climbers

30 sec other leg split squat

1 min prisoner squats

30 sec dumbbell bicep curls

1 min plank

30 sec dips

1 min cross country skiers

30 sec bicycle crunches

1 min squat jumps or total body extensions


**********************************************
Bodyweight 200 workout
warmup 30 sec each exercise 2x's thru then move on to BW 200
*Jumping jacks
*Y squat
*Inchworms
*Split squats (30 sec each side)
*Lunge jumps
*Cross body mountain climbers
*Plank


BW 200 (rest 1 min after then repeat 4x's for total of 5 rounds)
*5 squat jumps
*5 pushups (full)
*5 BW squats
*5 mountain climbers (per side)
*5 forward lunges (per side, w/ or w/o dumbbells)
*5 prisoner squats
*5 close grip pushups
*5 squat thrusts


*************************************************


2-3x's thru whole set. You can set up cones or lines on the sidewalk or street to do suicides.


*suicides 2x's
*25 dips, 25 DB tri kickbacks (ea arm)
*suicides 2x's
*25 pushups, 25 DB chest press
*suicides 2x's
*25 DB bicep curl into overhead press
*suicides 2x's
*DB rows, 25 DB reverse flyes


************************************************************



Tabata: 8 rounds: 20 sec work, 10 sec rest (active if listed), need DB’s

• squat (hold @rest)
• DB shoulder press
• single leg hip ext (hold @rest)
• DB bicep balance 1 leg (hold)
• jump squats
• pushups (reg, tri, offset, T, spider, elevated, decline, pike)
• 1 leg squats

************************************************************


2x’s thru, 1 min rd/30 sec rest, 30s round/15 sec rest
high knees
butt kicks
jumping jacks
spider lunges (ea)
pushups
squat thrusts
crunches
split lunge jumps
step ups w/ alt leg lift & squeeze glute
march/jog in place
plank
speed skaters
rev. crunch
alt. side lunges
side planks (ea)
squat jumps
rest 2 min and repeat



*******************************************************************



Bodyweight 360
50 jump jacks w/prisoner arms
20 split lunge jumps
30 tri pushups
50 fast BW squats
20 plank to pushups
30 Bulgarian squats (15 ea)
50 high knees (ea side)
20 burpees
30 crossbody mtn climbers
30sec/30sec side plank lifts
rest and repeat if you dare!

*******************************************************************

2x’s thru
   Suicides 2x’s
   Tri pushupss/DB tri kickbacks/DB tri press down 25 reps each
   Suicides 2x’s
   Pushups/DB chest press/Db chest flys 25 reps ea
   Suicides 2x’s
   DB bicep curls w/ OH press/DB hammer curl 25 reps
   Suicides 2x’s
   DB rows/DB rev flys/DB upright row 25 reps ea