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The UnBootcamp

The UnBootcamp: Intro & Welcome

Instructor :  
Rachel Elizabeth

UnBootcamp Workout 1

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


Butt-kickers


Round 1

Groiner (slow)


Jump squats



Round 2

Reverse lunges, alternating


Plank-jack to plyo-jack



Round 3

Split-squat jumps


Walkout to pushup



Round 4

Plank - walking


Groiner


Burpee ‘mile’

UnBootcamp Week 1

Instructor :  
Rachel Elizabeth

UnBootcamp Workout 2

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


Butt-kickers


Round 1

Pop squats


Superman, alternating



Plank - Superman, alternating

Round 2

Squat jumps - wide

Jumping jacks



Squat jumps - narrow

Round 3

Plank - Walking


Plank-jacks



Round 4

Fast feet


360 sumos


Round 5

Walkout to pushup

UnBootcamp Week 2

Instructor :  
Rachel Elizabeth

UnBootcamp Workout 3

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


Butt-kickers


Round 1

Fast feet


Sprint



Round 2

Split-squat jumps

Plank (hold)

Tuck jumps



Round 3

Fast feet


Sprint (outdoor or treadmill)


Burpees


Round 4

Pop squats to Plank-jacks


Walkout to pushup


Round 5

Fast feet

Sprint (outdoor or treadmill)


Jumping Jacks

UnBootcamp Week 3

Instructor :  
Rachel Elizabeth

UnBootcamp Workout 4

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


Butt-kickers


Round 1

Star burpee


Plank - side, reps


Round 2

Split-squat jumps


Plank

Crunches



Round 3

Tuck jumps


A2A Squats



Round 4

Pushups - corkscrew


Skydivers


Round 5

Walking lunges (out)


Long jumps (back)

A2A squats

UnBootcamp Week 4

Instructor :  
Rachel Elizabeth

UnBootcamp Workout 5

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


Butt-kickers


Round 1

Walkout to pushup w/ burpee


Sprinter crunch


Round 2

Split-squat jumps


Plank, reps

Mt climbers



Round 3

360 Sumo


Glute bridge to crunch


Squat jumps

Round 4

Side kicks w/ knife-hand strike


Round 5

Scramble


UnBootcamp Week 5

Instructor :  
Rachel Elizabeth

UnBootcamp Workout 6

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


Butt-kickers


Round 1

Walkout to pushup (corkscrew)

Plank, reps

Plank - side, reps


Round 2

Burpee w/ plank-jacks (x4)


Groiner

Mountain Climbers - cross-body



Round 3

Pop squats


10 Down (pushups to crunches)


Round 4

Superman

Sprinter crunch


Round 5

Scramble


UnBootcamp Week 6

Instructor :  
Rachel Elizabeth

UnBootcamp Workout 7

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


Butt-kickers


Round 1

Reverse lunges, alternating

Star burpee

Plank - side, reps


Round 2

Skater jumps


Plank - pike

Glute bridge, SL



Round 3

Tuck jumps


Mt climbers


Frog pump

Round 4

Pushups - spiderman

Superman, alternating


Round 5

Air squats (fast)


Squat jumps

UnBootcamp Week 7

Instructor :  
Rachel Elizabeth

UnBootcamp Workout 8

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


Butt-kickers



Round 1

Walkout to pushup

Skater jumps

Jumping jacks

Round 2

Prisoner walk

Plank - side, reps

Mt.Climbers - cross-body

Round 3

Surfer get-up

Round 4

Pop squats

Glute bridge to jab

Long jumps

Round 5

Diving dog

Bucking donkey

UnBootcamp Week 8

Instructor :  
Rachel Elizabeth

UnBootcamp Workout 9

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


Butt-kickers



Round 1

Squat jumps

Jumping jacks

Round 2

Plank - walking

Ankle reach oblique crank

Glute bridge, SL

Round 3

Skater jumps

Round 4

Broad jumps

Tuck jumps

Round 5

Diving dog to Burpee

Plank - superman, alternating

Skydiver

UnBootcamp Week 9

Instructor :  
Rachel Elizabeth

UnBootcamp Workout 10

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


Butt-kickers



Round 1

Wind Sprints

Round 2

Walkout to Pushup + Plank Jacks

Skater jumps

Round 3

Split-squat jumps

Plank, reps

Tabletop dip

Round 4

Burpee 'mile'

Roll-up to tuck-jump

Round 5

Reverse lunges, alt

Push-up - scorpion

UnBootcamp Week 10

Instructor :  
Rachel Elizabeth

UnBootcamp Workout 11

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


Butt-kickers



Round 1

Walkout to Frogger w/ Shoulder Taps

Lateral Squat Jumps, alternating

Walking Lunge w/ Iso Lateral Raise

Round 2

Squat Jumps

YTA Plank

Superman, alternating

Round 3

Long Jump

Diving Dog

Round 4

10 Down

UnBootcamp Week 11

Instructor :  
Rachel Elizabeth

UnBootcamp Workout 12

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


Butt-kickers



Round 1

Windsprints

Round 2

Pushup - Corkscrew

Tabletop Bridge, SA Reach, alternating

Round 3

Leg Crank (see PDF for detailed instruction)

Round 4

Plank, reps

Plank - side, reps

Round 5

Burpee "mile"

Pushups - NRW (see PDF for detailed instruction)

UnBootcamp Week 12

Instructor :  
Rachel Elizabeth