Bodyweight Bootcamp

Bodyweight Bootcamp

Side Plank 1 
1. Begin in the plank position hips, shoulders, head all in one line. Hands underneath the shoulders and feet hip width apart, navel pulled in towards the spine, pelvic floor lifted. 
2. Pick the right foot up and float it across to the outside of the left foot, keep the abdominals contracted and inhale float the right arm up towards the sky. Be sure that the left hand is underneath the left shoulder. 
3. Do not allow the left hip to drop down towards the floor. Spread the fingers of the left hand and push evenly down with all four fingers and thumbs. Keep the hips and shoulders stacked on top of one and other and look up towards the sky. 
4. The right foot is back, the left foot is forward and the shoulders are relaxed down away from the ears. Lift the right leg up to the inside of the left knee, tap and lower. Do not allow the left hip to collapse down towards the floor. 
5. Maintain a straight line all the way down from the left foot to the left armpit. Keep the right knee and the right arm pointing up towards the sky. The abdominals are the power center for this pose, so do not lean onto the wrist or the feet to support the pose. 
6. Repeat on the other side.


bodyweight bootcamp workout tip: Sets Reps Weight/
Resistance 1 8 each side 2 8 each side 3 10 each side Slideboard Bodyweight Reverse Lunge 
1. Start by placing your hands on top of your head and placing one foot on the slideboard or a "val slide".
2. Proceed to lunge by sliding your foot back until you reach full range of motion. Your front leg should be bent to about 90 degrees. 
3. Return to the starting position by standing up using the front leg.
4. Repeat for the desired repetitions and then repeat with the other leg. 

bodyweight bootcamp workout tip: Sets Reps Weight/
Resistance 1 8 each side 2 8 each side 3 10 each side Elevated supine pullup 
1. Start by grabbing onto a bar that is 3-4 feet off the ground. Next place your feet on a bench.
2. Proceed to pull yourself up until your chest reaches the bar.
3. Extend your arms back to the starting position and repeat for the desired repetitions. 

bodyweight bootcamp workout tip: Sets Reps Weight/
Resistance 1 10 2 10 3 15 Advanced Tricep Bench Dip 
1. Start by placing your hands on the bench and then placing your feet on top of the ball.
2. Once stabilized proceed to bend your elbows until your arms bends to about 90 degrees. 
3. Return to the starting position by extending your arms until they are straight again. 
4. Repeat for the desired repetitions. 

bodyweight bootcamp workout tip: Sets Reps Weight/
Resistance 1 10-15 2 10-15 3 10-15 1 leg knee drive with stability ball 
1. Start by placing your hands on top of a stability ball and hold yourself in a pushup position.
2. Maintaining good balance raise your left leg up towards your chest and then return your foot to the floor.
3. Repeat with the other leg. 
4. Keep your abs drawn in tight and control the leg movement. 

bodyweight bootcamp workout tip: Sets Reps Weight/
Resistance 1 10 each side 2 10 each side 3 15 each side Plank Hold with leg raise on stability ball 
1. Start by forming a parallel plank position with both feet on top of the stability ball and your hands on the ground.
2. Holding this parallel position raise one leg off the ball maintaining the plank position. 
3. Repeat with the other leg. 
4. Remember to keep your abs tight and your hips level with the rest of your body. 

bodyweight bootcamp workout tip: Sets Reps Weight/
Resistance 1 8 each side 2 8 each side 3 10 each side Single Leg Hip Extension on Ball 
1. Assume back lying position on floor. Place hands at sides with palms down on floor.
2. Start position: Place one heel on top of Flexaball with knee slightly bent.
3. Raise hips off floor by pressing one heel into ball.
4. Return to start position.
5. To increase difficulty, raise and extend arms above chest. 

bodyweight bootcamp workout tip: Sets Reps Weight/
Resistance 1 8 each side 2 8 each side 3 10 each side Skiier Twist 
1. Roll out onto ball in a prone position. The ball should be under your shins.
2. Keeping your hips and body parallel to the floor (no sagging of the hips) bring your legs in towards your chest.
3. Remember to keep your trunk parallel with the floor. 
4. Now rotate towards your left and repeat back and forth until the desired number of repetitions is met. The ball should pretty much stay in one place. Keep your body in a somewhat straight line and somewhat parallel with the floor. 



bodyweight bootcamp workout tip: Sets Reps Weight/
Resistance 1 10 each side 2 10 each side Squat Jump 
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.


bodyweight bootcamp workout tip:
8 rounds of 20 seconds of jumps 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.