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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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