quick + effective bodyweight bootcamp workout
Hey everyone! Another week, back to the grind. I had my ideal weekend: anniversary dinner date in Palm Beach with my husband (of course it poured the whole time–hellooo hurricane season), dinner party at a friend’s place on Saturday, a happy hour meeting for a new volunteer project, an incredible Sunday group dinner (with spectacular home-cooked Southern barbecue and fixin’s) at another friend’s house, and some workouts sprinkled in here and there. If I could have thrown in some beach time, this would have been the best weekend of 2013.
We had some seriously heinous rain these past few days which threw a wrench into my outdoor bootcamp situation. I came up with some cardio and resistance drills that can easily be done indoors and in a small area of space so that you can still get your sweat on, even if it’s raining cats and dogs. I thought I’d share one with you that was a success:
10-to-1 Cardio Drill
Complete this set of four exercises for ten reps per move. Once completed, repeat the entire set for nine reps. Then repeat the entire set for eight reps. You should get it by now–keep repeating the set all the way down to one rep of each move.
Here’s your set of exercises:
Begin in a standing position. Lower and place hands on the ground.
Jump feet back to a high plank position. To add challenge to the burpee, you may do a push-up from this plank position.
Jump feet back to hands and complete the move by jumping straight up into the air. That is one rep.
With your body in a high plank position, quickly bring your right knee into your chest, keeping your right foot on the ground. Jump your right foot back and bring your left knee up to your chest, keeping your left foot on the ground. That is one rep. Continue to alternate feet without pausing.
Standing with feet hips distance apart, jump and bring your right knee up to hip level. With another jump, bring right foot to the ground and left knee up to hip level. That is one rep.
With feet shoulder-width apart, lower body into a regular squat. Keep chest open and back in a neutral position. Once lowered into squat, straighten legs and jump explosively into the air. Land with soft knees and immediately lower back into the squat. That is one rep.
For a more thorough workout, you may add more exercises to the group to make it a longer set. Push-ups or tricep dips will challenge the arms and planks will challenge the core. Play around with it, it’s your workout!
Did anyone do anything unforgettable this weekend?