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

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Round 3

Split-squat jumps

Walkout to pushup

Round 4

Plank - walking

Groiner

Burpee ‘mile’

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

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‍

Round 2

Squat jumps - wide

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Jumping jacks

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Squat jumps - narrow

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Round 3

Plank - Walking

Plank-jacks

Round 4

Fast feet

360 sumos

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Round 5

Walkout to pushup

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‍

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)

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Jumping Jacks

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‍

‍

‍

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)

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Long jumps (back)

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A2A squats

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‍

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 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

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Round 3

Pop squats

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‍

10 Down (pushups to crunches)

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Round 4

Superman

‍

Sprinter crunch

‍

Round 5

Scramble

‍

‍

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 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 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 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 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 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)

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