Intense Full Body Bootcamp Workout


Hi, Ladies!

I taught an awesome bootcamp class this week and wanted to share the workout these fit, wonderful ladies took on with me! Trust me, if you give this a shot, you're going to break a darn good sweat. 

This bootcamp entails bodyweight, plyometric, and resistance training exercises. You can opt to do this on your own, or rally a couple friends together to participate with you! For the group, we set up 6 stations. At every station, the ladies would perform a different movement. 

Participants spend 1 minute at each station and the workout is AMRAP so as many reps as possible of the movement at that station in 1 minute. After that minute, the group rotated to a new station. Once all stations were completed, we ran laps for 2 full minutes. 

After two full rounds of this, comes the... drumroll please....


The group completed each station for 2 minutes (double the time of the first two rounds), and then another 2 full minute jog! 

This workout is a fabulous way to get in both your strength training and cardio, which means you're building muscle and burning fat all in one workout! What's not to love?

Let's Start with the Warm Up

2 Minutes Walking Bodyweight Lunges

30 Bodyweight Squats

30 Curtsy Lunges

2 Minutes Side Steps

1 Minute Butt Kicks

1 Minute High Knees

10 Shoulder Circles Forward

10 Shoulder Circles Backward

The Workout

Station 1: Toe Taps

 1. Begin with the edge of one foot on a stepper and the other foot flat on the ground. 

2. Push off the ground explosively and switch feet.

3. Continue this movement alternating feet until time is up. 

Station 2: Hammer Curls and Bicep Curls Alternating

1. Begin with arms fully extended. Curl the weight upward with an underhand grip in proper bicep curl form.

2. On the way down, turn your palms inward.

3. Now curl upward with palms facing inward in proper hammer curl form.

4. Alternate back and fourth until time is up. 

Station 3: Mountain Climbers and Jump Squats 

 1. Assume the plank position with your hands shoulder width apart and legs fully extended behind you. 

2. Flex one knee and hip bringing your knee up and under your hip. Keep the other leg fully extended.

3. Use an explosive movement to switch legs.

4. Perform these mountain climbers for 5 repetitions, then switch to 5 jump squats.

5. Start standing up straight.

6. Bend down into a squat by hinging at your hips. 

7. Explode upward and then return fluidly into the next squat. Once 5 repetitions have been completed, return to 5 mountain climbers. 

8. Continue this back and fourth until time is up. 

Station 4: Lateral Raise into a Front Raise

1. Hold a dumbbell in each hand with a neutral grip. Feet should be shoulder width apart.

2. With your arms fully extended at your sides, raise your arms until they are at shoulder level.

3. Pause, and then slowly return to the starting position.

4. After one rep, switch to a front raise by bringing your arms in front of your body from your sides. 

5.  Lift the dumbbells in front of you up to shoulder height while keeping your core tight.

6. Pause, and then slowly lower the dumbbells to your sides to begin the lateral raise again.

7. Repeat this until time is up.

Station 5: Walking Bodyweight Lunges with a Kickback

1. Place your hands on your hips and position your feet shoulder width apart.

2. Take a long step forward with one foot, bending both knees as you do so to lower yourself towards the ground.

3. Once your front leg is bent at 90 degrees, extend both knees to stand up straight and in one fluid motion kick back your back foot. Squeeze your glutes as you do so.

4. Pause and then repeat with your other leg. 

Station 6: Squat to Press

1. Stand with your feet shoulder width apart and a pair of dumbbells just above your shoulders.

2. Keeping your back flat and hinging at your hips, squat down.

3. Drive through your heels, extend your knees, and press the dumbbells up overhead in one fluid motion.

4. Once arms are fully extended, slowly return to the starting position. 

2 Minutes Running/Jogging Laps

Complete 2x at 1 Minute per Station, then 1x at 2 Minutes per Station

Exercise Replacements

Women with previous knee issues or other injuries that may lead to compensation can opt for a replacement exercise for the more explosive movements. 

We also used these if it became too difficult to continue performing the more explosive movement with proper form. Form should always be number one priority as it not only prevents injuries but also ensures you are working the correct muscle group effectively. 

Some of the replacements we used for these cases were bodyweight squats instead of jump squats, step ups instead of toe taps, and power walking in place of the two minute run as needed to lower impact. 

Want to reach your fitness goals faster and easier? With the right game plan and extra accountability?

I've been helping women just like you build muscle, lose fat, and improve their metabolism with an easy to follow flexible diet and FUN training routine. 

If you're ready to say HECK YES to changing your health, your body, and your life, APPLY HERE for 1 on 1 coaching. I will be there to coach you every step of the way so we can get you better, lasting results. 

Not convinced? Check out some of these amazing success stories from women JUST LIKE YOU. If you're sitting there telling yourself you're too old, too far off, too busy, or too tired, STOP RIGHT NOW.

You can do this no matter where you're at in life. Don't hold yourself back from the quality of life you CAN and WILL have if you take the leap. 

No more waiting for the perfect time. There will never be a perfect moment. The time to make a change is always RIGHT NOW! Let me show you what you can do. 

To Your Good Health & Success,

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