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The UnBootcamp

The UnBootcamp: Intro & Welcome

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 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 - Week 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 - Week 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 - Week 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 - Week 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 - Week 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 - Week 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 - Week 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 - Week 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 - Week 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 - Week 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 - Week 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

UnBootcamp - Week 13

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

Lateral shuffle to squat thrust

Round 2

Pushup - plyo (pop push-up)

Curtesy lunge

Skater jumps

Round 3

Plank jack to jumping jacks

Plank - Side, reps

Round 4

SL reverse lunge (switch w. split jump)

Oblique crank

Round 5

Bucking donkey

UnBootcamp Week 13

Instructor :  
Rachel Elizabeth

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


Butt-kickers



Round 1

Lateral shuffle to squat thrust

Plank, reps

Round 2

Pop squat to burpee w/push-up

SLDL (single leg deadlift)

Round 3

Skater jumps

Reverse lunges, alternating

Split squat jumps

Round 4

Long jumps

Inverted shoulder press

UnBootcamp Week 14

Instructor :  
Rachel Elizabeth

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


Butt-kickers



Round 1

A2A Squats

Mountain Climbers

Round 2

Curtsy Lunge

Side Plank

Round 3

Plank-jacks

Surfer Get-up

Round 4

Burpee

10 Down

Round 5

YTA's

UnBootcamp Week 15

Instructor :  
Rachel Elizabeth

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


Butt-kickers



Round 1

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

Frogger

Skater Jumps

Superman

Round 2

Split Squat Jumps

Walking plank

Mountain Climbers, Cross-body

Round 3

180 Burpees, alt

Glute Bridge to Crunch

Round 4

Lateral Shuffle to Squat Thrust

Round 5

10 Down

UnBootcamp Week 16

Instructor :  
Rachel Elizabeth

UnBootcamp Week 17

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 17

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

Burpee

Round 2

Plank, reps

Side plank, reps

Glute Bridge, SL

Round 3

Tuck jumps

Sprinter crunch

Mt. climbers

Round 4

Spiderman pushups

Skydiver

Coming Soon

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


Butt-kickers



Round 1

Star Burpees with Plank Jacks (see below)

Plank Jacks

Side Plank w/ reps

Round 2

Plank - pike

Split-squat jumps

Sprint

Round 3

Tuck jumps

Butt-kickers

Round 4

Corkscrew pushups

Skydiver

Round 5

Sprint

Air squats (for speed)

UnBootcamp Week 18

Instructor :  
Rachel Elizabeth

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


Butt-kickers



Round 1

Reverse lunges, alternating

Star burpee w/ plank jack (see below)

Plank jack

Side plank

Round 2

Split-squat jumps

Plank - pike

SL Glute Bridge

Round 3

Tuck jumps

Mt. Climbers

Round 4: TABATA* 

Squat jumps (20:10)

Bicycle crunch (20:10)

*See PDF for instructions

Round 5

10-Down (pushups to crunches)

UnBootcamp Week 19

Instructor :  
Rachel Elizabeth

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


Butt-kickers



Round 1

Groiners

Jump Squats

Round 2

Glute Bridge

Skydiver

Plank jack to Jumping jacks

Round 3

Split-squat jumps

Walkout to pushup

Shoulder taps to ankle taps

Round 4

Glute Bridge

Skydiver

Groiners

Burpee 'Mile'

UnBootcamp Week 20

Instructor :  
Rachel Elizabeth

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 

Air Squats


Lateral Toe Taps


Wood-chop


Hi-knees


Butt-kickers



Round 1

Alternating Reverse Lunges

Star Burpees w/ Plank-jacks (see below)

Plank-jacks

Side Plank

Round 2

Split Squat Jumps

Plank - Pike

Single Leg Glute Bridge

Round 3

Tuck Jump

Mt. Climbers

Frog Pumps

Round 4

Spiderman Pushups

Alternating Superman

Round 5

Air Squats (for speed)

Squat Jumps

UnBootcamp Week 21

Instructor :  
Rachel Elizabeth

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


Butt-kickers



Round 1

Walkout to Pushup

Skater Jumps

Pop-squats

Round 2

Walking Double-lunges (down)

Prisoner Walk (back)

Walking Plank

Round 3

Diving dog

Corkscrew Pushup

Round 4

Glute Bridge to Jab

Skydiver

Round 5

Surfer to Tuck Jump (see below)

Tuck Jumps

UnBootcamp Week 22

Instructor :  
Rachel Elizabeth

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


Butt-kickers



Round 1

Skater jumps

Reverse lunges, alternating

Glute Bridge

Round 2

Sprint (away)

Prisoner Walk (return)

Pop Squats

Round 3

Tuck jump

Diving dog

Pop Squat to Burpee w/ Pushup

Round 4

Long jump...

...Backpedal

Burpee

UnBootcamp Week 23

Instructor :  
Rachel Elizabeth

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


Butt-kickers



Round 1

Leg Crank: 

- A2A squats

- Squat jumps

- Reverse lunges, alternating

- Split-squat jumps

Round 2

Spider-man pushup

Walking plank

Superman

Skydiver

Round 3

Walkouts to Tuck jump (see below)

Tuck jumps

Bucking donkey

Round 4

Sprint (away)

Side-shuffle to squat thrust (return)

UnBootcamp Week 24

Instructor :  
Rachel Elizabeth

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


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

Round 5

Burpee 'Mile'

NRW Push-ups

UnBootcamp Week 25

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 26

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

Plié Squat

A2A Squats

Squat Jumps

Round 2

Glute Bridge, Single-leg

Walking Plank

Oblique Crank

Round 3

Skater Jumps

Groiners

Round 4

Diving Dog

Superman Plank, Alternating

Skydiver

UnBootcamp Week 26

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 27

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

Jump squats

Jumping jacks

Round 2

180* Burpees, alternating

Burpee to...

Bench/Box jumps

Round 3

Reverse lunges, alternating

Glute bridge and jab

Oblique Crank (alternating ankle reach)

Round 4

Skater Jumps

Scorpion Pushups

Skydiver

UnBootcamp Week 27

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 28

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

Corkscrew Pushup

Skater Jumps

Jumping Jacks

Round 2

Plank - Reps

Crossbody Mountain Climbers

Round 3

Prisoner Walk

Surfer Get-up

Round 4

Pop squats

Glute Bridge and Jab

Long Jumps

Round 5

Diving Dog

Bucking Donkey

UnBootcamp Week 28

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 29

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

Glute bridge, reps

Reverse lunges, alternating

Burpees

Round 2

Hover pushups

Superman, alternating

Tuck jump

Round 3

Sprinter crunch

Mt. Climbers

Round 4

Plank to pike

Side plank

Round 5

Surfer get-up

UnBootcamp Week 29

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 30

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 (for speed)

Groiners

Round 2

Burpee (w/pushup) to Tuck jump

Round 3

(0:30 Plank to) Plank jack

Round 4

Split jumps

Pop squats

Walkout to pushup

Round 5

Skater jumps

Walking lunges

1 min Finisher (optional):

Scramble : Fast feet to Squat thrust w/ Push up

UnBootcamp Week 30

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 31

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

Jump squats

Superman plank, alternating

Bear crawl

Round 2

Long jumps

180* Burpees

Round 3

Walking double-lunges

Pop squats

Walking plank

Round 4

Skater jumps

Donkey kicks, single-leg

Split-squat jumps

UnBootcamp Week 31

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 32

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 burpee w/pushup

Round 2

Split-squat jumps

Thread the needle

Sprinter crunch

Round 3

360 Sumos

Tabletop to crunch

Round 4

Plank, reps

Lateral squat jumps, to...

...Reverse lunge

Round 5

Scramble: fast feet to squat thrust with push-up

UnBootcamp Week 32

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 33

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

Jumping jacks

Burpees

Round 2

Mt. Climbers, cross-body

Plank, reps

Sprinter crunch

Round 3

Jump squats

Sidekicks w/ knifehand strike

Long jumps

Plyo-pushup on bench (or floor)

Round 4

Pop squats

Side plank, reps

Diving dog

UnBootcamp Week 33

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 34

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

Squats

…squat jumps

Russian twist

Round 2

Star burpees

Groiners

Mt. Climbers

Round 3

Pop squats

10 down

Round 4

Curtsy lunges

Skater jumps

Round 5

Scramble : fast feet to broad jump (1 min)

UnBootcamp Week 34

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 35

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

Stationary lunge

Walkout to...

...NRW Pushup

Squat jumps - wide

Round 2

Walking plank

Russian twist

Superman

Round 3

Bulgarian split-squat

Skater jumps

Single-leg split jumps

Round 4

Pushup

Table-top dip

Roll up to tuck jump (or pistol squat)

UnBootcamp Week 35

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 36

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

Walk out to pushups...

...to squat jump

Round 2

Russian twist

Plank jacks

Round 3

Lateral shuffle to squat thrust

Round 4

Reverse lunges, alternating

Split jumps


Plie squat

Pop squats

Round 5

Diving dog

YTA’s

Walking Plank

UnBootcamp Week 36

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 37

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

A2A squats, to...

Squat jumps

Walkout to pushup

Round 2

Walking plank

Sprinter crunch

Glute bridge to crunch

Round 3

Walking lunges

Broad jump, to...

Squat jumps, to...

Backpedal

Round 4

Lateral squat jumps, alternating

Oblique crank (alt ankle reach)

Hover pushup

Superman

UnBootcamp Week 37

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 38

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 lunge, alternating

Split squat jumps

Superman

Round 2

Side plank, Pushup, Side plank: 

Side plank

Pushup

Roll-up to tuck jump

Round 3

Walking double-lunges (out)

Long jump (back)

Round 4

Walk out to frogger

Skater jumps

Plank jacks

UnBootcamp Week 38

Instructor :  
Rachel Elizabeth

UnBootcamp - Week 39

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

Lateral squat jumps, alternating

Pop squats (+ arms overhead)

Round 2

Side plank, reps

Mt. Climbers

Sprinter crunch

Round 3

Bucking donkey

Burpee ‘mile’ with...

...Pushups

Round 4

YTA’s

Glute bridge, single leg

Scissor with arms overhead

UnBootcamp Week 39

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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


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 

Air squats


Lateral toe taps


Wood-chop


Hi-knees


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