UnBootcamp - Week 14

Here's your Weekly UnBootcamp Workout!

FREQUENCY NOTE: 

You may do this workout more than once during the week, but because they are full-body and designed to be intense, we recommend taking at least one day to recover between workouts. Don't forget to hydrate and stretch! 

Before you begin, watch the…

1. Intro video
2. Demo videos for any unfamiliar exercise
3. Check reps and notes in the workout (pdf download) for each round

‍

‍

REM 100 - Warm Up 

1. Air squats ‍

2. Lateral toe taps‍

3. Wood-chop‍‍

4. Hi-knees‍

5. Butt-kickers

Round 1

Lateral shuffle to squat thrust

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Plank, reps

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Round 2

Pop squat to burpee w/push-up

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SLDL (single leg deadlift)

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Round 3

Skater jumps

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Reverse lunges, alternating

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Split squat jumps

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Round 4

Long jumps

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Inverted shoulder press

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UnBootcamp - Week 15

Here's your Weekly UnBootcamp Workout!

FREQUENCY NOTE: 

You may do this workout more than once during the week, but because they are full-body and designed to be intense, we recommend taking at least one day to recover between workouts. Don't forget to hydrate and stretch! 

Before you begin, watch the…

1. Intro video
2. Demo videos for any unfamiliar exercise
3. Check reps and notes in the workout (pdf download) for each round

‍

‍

REM 100 - Warm Up 

1. Air squats ‍

2. Lateral toe taps‍

3. Wood-chop‍‍

4. Hi-knees‍

5. Butt-kickers

Round 1

A2A Squats

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Mountain Climbers

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Round 2

Curtsy Lunge

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Side Plank

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Round 3

Plank-jacks

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Surfer Get-up

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Round 4

Burpee

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10 Down

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Round 5

YTA's

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UnBootcamp - Week 16

Here's your Weekly UnBootcamp Workout!

FREQUENCY NOTE: 

You may do this workout more than once during the week, but because they are full-body and designed to be intense, we recommend taking at least one day to recover between workouts. Don't forget to hydrate and stretch! 

Before you begin, watch the…

1. Intro video
2. Demo videos for any unfamiliar exercise
3. Check reps and notes in the workout (pdf download) for each round

‍

‍

REM 100 - Warm Up 

1. Air squats ‍

2. Lateral toe taps‍

3. Wood-chop‍‍

4. Hi-knees‍

5. Butt-kickers

‍

Round 1

Walkout to Pushup [w/Frogger (see below)]

Frogger

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Skater Jumps

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Superman

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Round 2

Split Squat Jumps

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Walking plank

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Mountain Climbers, Cross-body

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Round 3

180 Burpees, alt

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Glute Bridge to Crunch

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Round 4

Lateral Shuffle to Squat Thrust

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Round 5

10 Down

UnBootcamp - Week 18

Here's your Weekly UnBootcamp Workout!

FREQUENCY NOTE: 

You may do this workout more than once during the week, but because they are full-body and designed to be intense, we recommend taking at least one day to recover between workouts. Don't forget to hydrate and stretch! 

Before you begin, watch the…

1. Intro video
2. Demo videos for any unfamiliar exercise
3. Check reps and notes in the workout (pdf download) for each round

‍

‍

REM 100 - Warm Up 

1. Air squats ‍

2. Lateral toe taps‍

3. Wood-chop‍‍

4. Hi-knees‍

5. Butt-kickers

Round 1

Star Burpees with Plank Jacks (see below)

Plank Jacks

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Side Plank w/ reps

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Round 2

Plank - pike

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Split-squat jumps

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Sprint

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Round 3

Tuck jumps

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Butt-kickers

‍

‍

Round 4

Corkscrew pushups

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Skydiver

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Round 5

Sprint

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Air squats (for speed)

UnBootcamp - Week 19

Here's your Weekly UnBootcamp Workout!

FREQUENCY NOTE: 

You may do this workout more than once during the week, but because they are full-body and designed to be intense, we recommend taking at least one day to recover between workouts. Don't forget to hydrate and stretch! 

Before you begin, watch the…

1. Intro video
2. Demo videos for any unfamiliar exercise
3. Check reps and notes in the workout (pdf download) for each round

‍

‍

REM 100 - Warm Up 

1. Air squats ‍

2. Lateral toe taps‍

3. Wood-chop‍‍

4. Hi-knees‍

5. Butt-kickers

‍

Round 1

Reverse lunges, alternating

‍

Star burpee w/ plank jack (see below)

Plank jack

‍

Side plank

Round 2

Split-squat jumps

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Plank - pike

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SL Glute Bridge

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‍

Round 3

Tuck jumps

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Mt. Climbers

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Round 4: TABATA* 

Squat jumps (20:10)

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Bicycle crunch (20:10)

*See PDF for instructions

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Round 5

10-Down (pushups to crunches)

UnBootcamp - Week 20

Here's your Weekly UnBootcamp Workout!

FREQUENCY NOTE: 

You may do this workout more than once during the week, but because they are full-body and designed to be intense, we recommend taking at least one day to recover between workouts. Don't forget to hydrate and stretch! 

Before you begin, watch the…

1. Intro video
2. Demo videos for any unfamiliar exercise
3. Check reps and notes in the workout (pdf download) for each round

‍

‍

REM 100 - Warm Up 

1. Air squats ‍

2. Lateral toe taps‍

3. Wood-chop‍‍

4. Hi-knees‍

5. Butt-kickers

‍

Round 1

Groiners

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Jump Squats

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Round 2

Glute Bridge

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Skydiver

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Plank jack to Jumping jacks

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Round 3

Split-squat jumps

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Walkout to pushup

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Shoulder taps to ankle taps

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Round 4

Glute Bridge

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Skydiver

Groiners

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Burpee 'Mile'

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UnBootcamp - Week 21

Here's your Weekly UnBootcamp Workout!

FREQUENCY NOTE: 

You may do this workout more than once during the week, but because they are full-body and designed to be intense, we recommend taking at least one day to recover between workouts. Don't forget to hydrate and stretch! 

Before you begin, watch the…

1. Intro video
2. Demo videos for any unfamiliar exercise
3. Check reps and notes in the workout (pdf download) for each round

‍

‍

REM 100 - Warm Up 

1. Air squats ‍

2. Lateral toe taps‍

3. Wood-chop‍‍

4. Hi-knees‍

5. Butt-kickers

Round 1

Alternating Reverse Lunges

‍

Star Burpees w/ Plank-jacks (see below)

‍

Plank-jacks

‍

Side Plank

‍

‍

Round 2

Split Squat Jumps

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Plank - Pike

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Single Leg Glute Bridge

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Round 3

Tuck Jump

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Mt. Climbers

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Frog Pumps

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Round 4

Spiderman Pushups

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Alternating Superman

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Round 5

Air Squats (for speed)

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Squat Jumps

UnBootcamp - Week 22

Here's your Weekly UnBootcamp Workout!

FREQUENCY NOTE: 

You may do this workout more than once during the week, but because they are full-body and designed to be intense, we recommend taking at least one day to recover between workouts. Don't forget to hydrate and stretch! 

Before you begin, watch the…

1. Intro video
2. Demo videos for any unfamiliar exercise
3. Check reps and notes in the workout (pdf download) for each round

‍

‍

REM 100 - Warm Up 

1. Air squats ‍

2. Lateral toe taps‍

3. Wood-chop‍‍

4. Hi-knees‍

5. Butt-kickers

‍

Round 1

Walkout to Pushup

‍

Skater Jumps

‍

Pop-squats

‍

‍

Round 2

Walking Double-lunges (down)

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Prisoner Walk (back)

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Walking Plank

‍

‍

Round 3

Diving dog

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Corkscrew Pushup

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Round 4

Glute Bridge to Jab

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Skydiver

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‍

Round 5

Surfer to Tuck Jump (see below)

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Tuck Jumps

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UnBootcamp - Week 23

Here's your Weekly UnBootcamp Workout!

FREQUENCY NOTE: 

You may do this workout more than once during the week, but because they are full-body and designed to be intense, we recommend taking at least one day to recover between workouts. Don't forget to hydrate and stretch! 

Before you begin, watch the…

1. Intro video
2. Demo videos for any unfamiliar exercise
3. Check reps and notes in the workout (pdf download) for each round

‍

‍

REM 100 - Warm Up 

1. Air squats ‍

2. Lateral toe taps‍

3. Wood-chop‍‍

4. Hi-knees‍

5. Butt-kickers

Round 1

Skater jumps

‍

Reverse lunges, alternating

‍

Glute Bridge

‍

‍

Round 2

Sprint (away)

‍

Prisoner Walk (return)

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Pop Squats

‍

‍

Round 3

Tuck jump

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Diving dog

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Pop Squat to Burpee w/ Pushup

‍

‍

Round 4

Long jump...

...Backpedal

‍

Burpee

UnBootcamp - Week 24

Here's your Weekly UnBootcamp Workout!

FREQUENCY NOTE: 

You may do this workout more than once during the week, but because they are full-body and designed to be intense, we recommend taking at least one day to recover between workouts. Don't forget to hydrate and stretch! 

Before you begin, watch the…

1. Intro video
2. Demo videos for any unfamiliar exercise
3. Check reps and notes in the workout (pdf download) for each round

‍

‍

REM 100 - Warm Up 

1. Air squats ‍

2. Lateral toe taps‍

3. Wood-chop‍‍

4. Hi-knees‍

5. Butt-kickers

Round 1

Leg Crank: 

- A2A squats

‍- Squat jumps

‍- Reverse lunges, alternating

‍- Split-squat jumps

‍

‍

Round 2

‍Spider-man pushup

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Walking plank

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Superman

‍

Skydiver

Round 3

Walkouts to Tuck jump (see below)

‍

Tuck jumps

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Bucking donkey

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‍

Round 4

Sprint (away)

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Side-shuffle to squat thrust (return)

UnBootcamp - Week 25

Here's your Weekly UnBootcamp Workout!

FREQUENCY NOTE: 

You may do this workout more than once during the week, but because they are full-body and designed to be intense, we recommend taking at least one day to recover between workouts. Don't forget to hydrate and stretch! 

Before you begin, watch the…

1. Intro video
2. Demo videos for any unfamiliar exercise
3. Check reps and notes in the workout (pdf download) for each round

‍

‍

REM 100 - Warm Up 

1. Air squats ‍

2. Lateral toe taps‍

3. Wood-chop‍‍

4. Hi-knees‍

5. Butt-kickers

Round 1

Wind Sprints

‍

‍

Round 2

Corkscrew Push-up

‍

Tabletop Dip

‍

‍

Round 3

Leg Crank: 

- A2A squats

‍- Squat jumps

‍- Reverse lunges, alternating

‍- Split-squat jumps

‍

‍

Round 4

Plank, reps

‍

Side-plank, reps

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‍

Round 5

Burpee 'Mile'

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NRW Push-ups

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