Bodyweight Bootcamp 2

More Bodyweight Bootcamp 2

Stationary Bodyweight Lateral Lunge/Squat 
1. Start by placing your hands behind your head and your feet placed with a wide stance.
2. Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
3. Return to the starting position and repeat the same movement to the other side. 
4. Alternate this movement back and forth until the desired repetitions are met. 

bodyweight bootcamp workout tip:
Shift your weight into your glutes and your heels and be sure to keep your elbows back. Shoulders should be stacked above hips and knees above heels. Take your time! Sets Reps Weight/
Resistance 1 10 each side 2 10 each side 3 15 each side Alternating Arm Swings 
Stand in an upright position and hold a weight plate in each hand. 
Raise one arm keeping it straight above your head. While bringing the arm back down start raising the other straight arm up over your head. 
Continue until the prescribed reps are completed. 

bodyweight bootcamp workout tip:
Do not use weights but do it fast. This is a warm up exercise to take rotation out of shoulders so they perform better during all the upper body work ahead. Sets Reps Weight/
Resistance 1 10 each side 2 10 each side 3 15 each side Standing Pec Dec (w/ plates) 
1) Begin movement by contracting chest muscles and joining elbows together.
2) Return to start position.
3) Remember to guide the movement with the elbows and not the forearm or hands. 

bodyweight bootcamp workout tip:
o not use weights but do it fast. This is a warm up exercise to take rotation out of shoulders so they perform better during all the upper body work ahead. Sets Reps Weight/
Resistance 1 10 each side 2 10 each side 3 15 each side More Body Weight Bootcamps Jumping Jacks 
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
Land in this position and then return to the starting position and repeat. 


bodyweight bootcamp workout tip:
8 rounds of 20 seconds of jumping jacks and 10 seconds of walking in place for a total of 8 min. of fat burning. The 10 seconds goes by fast so pay attention to the clock. Sets Reps Weight/
Resistance 8 Count Body Builders 
Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.