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The UnBootcamp - Q4 (Weeks 40-52)

The UnBootcamp: Intro & Welcome

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 40

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

360 Sumos

Round 2

Reverse lunge

Split-squat jumps

Walking plank

Round 3

Crabber (down)

Bear crawl (back)

Tabletop w/ SL abduction

Round 4

Surfer get-up

Bird dog in plank

(Modification: Bird Dog)

Round 5

Scramble

UnBootcamp Week 40

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 41

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 squat jumps, alternating (10 T)

Inverted shoulder press (5-10)- 10 T

(mod: pushup w/ alt shoulder taps)

Round 2

Plank reps (1 min)

Burpee with pushup to skydiver (combo) (10)

Round 3

Long jumps (out)

Prisoner walk (back)

Round 4

Spiderman pushups (8-10T)

Bucking donkey (5)

Prone OH Push-pull (15)

UnBootcamp Week 41

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 42

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, to...

…Pop-squat

Corkscrew push-up

Round 2

Walking plank

Oblique crank

Skydiver

Round 3

Rev lunge

Frog pumps

Scissor kick w/ arms OH

Round 4

Split-squat jumps

Diving dog

Double crunch

Round 5

Finisher: *1 min scramble*

UnBootcamp Week 42

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 43

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

Round 2

Spiderman pushups

Glute bridge, reps

SL Glute bridge, reps

Round 3

Walking double-lunges

Long jumps

Round 4

Walkout to frogger w/ shoulder taps

Skater jumps

Plank-jacks

Round 5

Scramble (1 min)

UnBootcamp Week 43

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 44

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

Split-squat jumps

Round 2

Sprint (down)

Pushups

Sprint (back)

Pushups

Round 3

Walking plank

Mt. climbers

Side plank, reps

Round 4

360 Sumos

UnBootcamp Week 44

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 45

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

Jumping jacks

Round 2

Prisoner walk

Side plank, reps

Cross-body mountain climbers

Round 3

Surfer get-up

Round 4

Pop squats

Glute bridge and jab

Long jumps

Round 5

Diving dog

Bucking donkey

UnBootcamp Week 45

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 46

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

Mountain climbers

Round 2

Pop squat to burpee w/ pushup

Single-leg dead lift

Round 3

Reverse lunges, alternating

Split-squat jumps

Sprinter crunch

Round 4

Long jumps

Inverted shoulder press

YTA

UnBootcamp Week 46

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 47

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

Split-squat jumps

Star burpee

Round 2

Narrow-Regular-Wide pushups

Oblique crank (alt ankle reach)

Glute bridge, reps

Round 3

Pop squats

Walking plank

Round 4

Diving dog

(modifier: tricep pushups)

Superman

Round 5

Finisher: 1:00 min scramble

UnBootcamp Week 47

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 48

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

Front to back lunge

Walkout

Round 2

Pushup to...

...step up (or knee drive): 

Bicycle crunch

Mt. climbers

Round 3

Jumping jacks

Burpee 'mile'

Sprint  

Round 4

10 down

UnBootcamp Week 48

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 49

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

Walking lunges w/iso-laterals

Frogger

Round 2

Pushup to Mt. Climbers (1x4)

Crunches

Round 3

Lateral push-pull squat walk

Burpee to Tuck jump (pushup optional)

Round 4

Oblique crank

Superman, alternating

UnBootcamp Week 49

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 50

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

Round 2

Spiderman pushups

Double crunch (if no bench, reverse crunch)

Tricep pushups

Round 3

Walking double-lunges (out)

Backpedal (back)

Round 4

Walkout to frogger w/ shoulder taps

Prone breast-stroke

Round 5

Jumping jacks

High-knees

UnBootcamp Week 50

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 51

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

Squat jumps  

Round 2

Pushup to superman, alternating

Mtn. climbers

Bicycle crunch

Round 3

Curtsy lunges

Pop squats

Skater jumps

Round 4

NRW Pushups

Tuck jumps

Round 5

180 burpees, alternating (AMRAP: 1 min)

UnBootcamp Week 51

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 52

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

Pushups to YTA’s, alternating

Plank jack to jumping jack, alternating

Round 2

Lateral squat-walk w/ burpee

Surfer get-up

Round 3

Jumping jacks

Walkout to frogger (shoulder taps optional)

Glute bridge, reps

Round 4

360 Sumos, alternating

UnBootcamp Week 52

Instructor :  
Rachel Elizabeth