Bodyweight Bootcamp Workout 2

The Bodyweight Bootcamp Workout 2 includes the best bodyweight exercises to sculpt a lean toned body without weights.

Start with 8 rounds of jump rope. Alternate between 20 second of jumps and 10 seconds of rest 8 times (4 minutes total). Continue with the first 3 exercises. Perform each exercise for 30-45 seconds going from one to the next without resting then repeat two more times.

Continue with the next 3 exercises. Perform each exercise for 30-45 seconds going from one to the next without resting then repeat two more times.

Do the same with the next 3 exercises then again with the following 3 exercises. Take a 60 second break then finish up with your last set of fat blasting cardio intervals alternating between 20 seconds of jump rope and 10 seconds of rest 8 times.


Exercise
Jump Rope (high knees)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down with one foot and then the other. While you are jumping bring your knees to your chest in a high knees motion.
Continue for the prescribed number of jumps or time.

Bodyweight Bootcamp Workout 2 Tip:
8 rounds of 20 seconds of rope and 10 seconds of rest for a total of 4 minutes of fat burning cardio intervals.
Sets Reps Weight/
Resistance
 
Bodyweight Forward Lunge
1. Start by standing with your feet shoulder width apart.
2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.

Bodyweight Bootcamp Workout 2 Tip:
Push back through the heel and squeeze the glute.
Sets Reps Weight/
Resistance
 
1-Arm Raise Level 2 on Ball
1. Start by placing your feet on top of the ball and holding a plank position with your hands on the ground.
2. Once your body is stabilized in this plank position slowly raise one arm off the ground.
3. Bring the arm forward and then backwards to your hip.
4. Return to the start position and repeat with the other arm.

Bodyweight Bootcamp Workout 2 Tip:
Use your core to balance and keep supporting hand aligned directly under shoulder.
Sets Reps Weight/
Resistance
 
Prone Plank Rotation on the ball
1. Start by placing your shins on top of the stability ball and getting yourself into a pushup position.
2. Keeping your body in a tight straight line rotate your legs so that the ball is now on the side of one of your legs. Your hips should be twisted compared to your upper torso.
3. Proceed to return to the starting position and repeat with the other side.
4. If this is too difficult to control and balance at first then move the ball up towards your thighs and complete the movement from there. When you have more control then move the ball back down towards your shins.

Bodyweight Bootcamp Workout 2 Tip:
Keep shoulders stable and rotate from the core and hips.
Sets Reps Weight/
Resistance
 
Lebert Single Leg Squat
1. Start by standing next to one equalizer bar and place your hand on the top for support.
2. Holding the outside leg in the air out in front of you proceed to squat down with the planted leg.
3. Squat to at least parallel and then return to the starting position. Repeat for the desired number of repetitions.
4. Switch sides and repeat with the other leg.

Bodyweight Bootcamp Workout 2 Tip:
Use chair or table if you don't have a lebert bar.
Sets Reps Weight/
Resistance
 
1-Leg Pushup
1. Start by getting into a pushup stance with your body straight and your arms extended.
2. Raise one foot off the ground and hold in this position.
3. Proceed into a pushup keeping your foot off the ground for the desired repetitions.
4. Repeat the next set with your other foot off the ground.

Bodyweight Bootcamp Workout 2 Tip:
Alternate legs up on each set so you'll do two sets with right leg up and two with left leg up.
Sets Reps Weight/
Resistance
 
Pushup with rotation
1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.
2. Proceed to complete this same movement with the other arm. Then return to a normal pushup.
3. Complete this movement for the desired number of repetitions.
4. To make this more challenging hold a dumbell in each hand while completing this movement.

Bodyweight Bootcamp Workout 2 Tip:
Rotate the feet apart more and instead of just rotating the upper body rotate the entire body including head and feet. In other words do it better than the guy in the animation.
Sets Reps Weight/
Resistance
 
1 Leg Balance Squat
1. Start by standing on one leg with the other leg elevated.
2. Bend forward keeping your planted leg semi straight and reach for the ground.
3. Keep your back relatively flat during the exercise.
4. Repeat for the prescribed repetitions and then repeat with the other leg.

Bodyweight Bootcamp Workout 2 Tip:
Hinge and bend from the hip and not the waist. If your balance is bad then try it with a chair in front of you but only touch chair with fingertips.
Sets Reps Weight/
Resistance
 
Isometric Split squat Pulse
1. Start by getting into split squat stance.
2. Proceed to slightly stand up and then return to the split squat position.
3. Your movement is only about 3-6 inches each time.
4. Repeat this for the desired time frame or repetitions and then repeat with the other leg.



Bodyweight Bootcamp Workout 2 Tip:
The pulse is up and down 3-6 inches and not forward backward. Focus on the feeling it in the glute of the front leg and you'll get it right.
Sets Reps Weight/
Resistance
 
Intermediate to advanced warrior 2
1. Turn the right toes facing forward and place the left foot at a 45 degree angle. Bend the right knee until it is at a right angle. Inhale reach your arms to the side and look over the right middle finger.
2. Be sure to keep the hips and shoulders facing forward. Do not allow the right knee to fall in towards the center. Keep the shoulders relaxed and the tailbone tucked under. Pull the navel towards the spine and lift the pelvic floor muscles.
3. Drop the ribcage down and lengthen the spine. Work the outside edge of your back foot into the floor and keep bending the right knee. Keep externally rotating both legs open, maintain the arms parallel to the floor in one line with the legs.


Bodyweight Bootcamp Workout 2 Tip:
Tuck the glutes under and sink the weight down toward the floor supporting with front heel. Squeeze shoulder blades together. Too girly for you? Hold a medicine ball overhead.
Sets Reps Weight/
Resistance
 
Lebert Underhand Grip Supine Row
1. Start by placing one lebert bar on the ground.
2. Lie on your back and reach up and grab the bar. Both hands should be an underhand grip. Keep your knees bent throughout exercise.
3. Proceed to pull yourself up towards the bar.
4. Return to the starting position and repeat for the desired repetitions.

Bodyweight Bootcamp Workout 2 Tip:
This works well with a door gym or a squat rack. Want it tougher then straighten the legs but make sure the chest is aligned under the bar.
Sets Reps Weight/
Resistance
 
Kneeling Shoulder Rollout
Start on your knees and place your hands on the ball with your arms outstretched.
Rollout out the ball keeping your hips parallel with the rest of your body.
Return to the starting position by pulling your arms back up the ball until you are in an upright position.


Bodyweight Bootcamp Workout 2 Tip:
You can also do this from the feet if this version is too easy.
Sets Reps Weight/
Resistance
 
Single Leg Supine Bridge
1. Start by lying on top of a stability ball with your upper back.
2. Create a table top with your trunk. Knees should be bent at 90 degrees and your trunk parallel to the floor.
3. Maintain this table top by contracting your abs, and glutes.
4. Raise one leg off the floor maintaining the table top position and extend the knee.
5. Return to the starting position and repeat with the other leg.

Bodyweight Bootcamp Workout 2 Tip:
Keep butt and abs contracted and if you need more support bring the arms by your sides with fingertips grazing the floor.
Sets Reps Weight/
Resistance
 
Jump Rope (half twister)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
When you are jumping shift your feet to the left side land and then shift over to the right side.
Continue for the prescribed number of jumps or time.

Bodyweight Bootcamp Workout 2 Tip:
8 rounds of 20 seconds of rope and 10 seconds of rest for a total of 4 minutes of fat burning cardio intervals.
Sets Reps Weight/
Resistance
 

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