Bodyweight bootcamp for beginners

Thought i'd add a workout that requires no equipment..a skipping rope is helpful but not necessary, (if you don't have one, pretend like you do, going through the motions) This bootcamp will get your heart rate pumping and promote fat loss, coordination, strength, and stamina. I add higher intensity moves with some weights and now you've got an intermediate workout. If available to you pull ups at the end of the drill would be a bonus, not necessary though! This workout should take you between 30-40 minutes, this workout can be done 2xs a week and even replace your current cardio sessions if you need a change.

Do a 5 minute warm up and stretch

Workout exercises and sequence:

Push ups continuous for one minute, hold the top position if you cannot continue.
Sit-ups continuous for one minute, hold the top position if you cannot continue.
Pushups 20 repetitions (reps)
Sit-ups 20 reps
Pushups 15 reps
Sit-ups 15 reps
Pushups 12 reps
Sit-ups 12 reps
Body weight squats 1 min
Bodyweight V-ups 30 sec This is a sit up where both the lower and upper body come off the ground to meet at a point above your stomach.
Alternate forward lunges 1 min
Bodyweight V-ups 30 sec
Burpee's 30 seconds From the standing position, squat down and shoot your legs back so that you are now in the push up position. From there pull your legs back in stand up and jump with your arms overhead.
Side to side lunge

-Break for one minute-

Skip rope for one minute
Bodyweight squats 1 minute
Bodyweight V-ups 30 sec
Low position squat holds (5 second bottom holds) 1 minute
Mountain climbers 30 sec While in the push up position pull your legs in one at a time so that you are essentially running in the horizontal position if you go fast enough.
Bodyweight V-ups 30 sec
Side to side lunge 30 sec

-Break for one minute-

Skip for one minute
Pushups 25
Arm circles 30 sec forward than back Keep thumbs pointing down.
Pushups 15
Arm circles 30 sec forward than back
Pushups 10
Arm circles 30 seconds forward and back
Skip one minute
Bodyweight V-ups 30 sec
Squat thrusts 30 seconds Almost like the mountain climber but while in the push up position both legs are pulled in and shot back at the same time.
Jumping jacks 1 min
Bodyweight V-ups 30 sec
Knees high jog 30 seconds
Butt kicks jog 30 seconds Running on the spot while kicking your own butt!
Side crunches 30 per side

-Rest 30 seconds-

-Finishing ab routine-
Reverse crunches x20 Raising the hips and tailbone off the ground, if you are advanced feel free to up the reps!
Crunches x20
Planks for 1 minute. Basically a pushup position but your bodyweight will be resting on your forearms instead of your hands, just hold it! If you are advanced, alternate lifting your legs while remaining in the plank position, remember BUMS down!!completely straight body position, quite a few people do these wrong, if you're not feeling the burn after a minute, check your form in a mirror, a good chance your tushy is way up in the air :laugh: have someone put a foot on your booty to keep it in check if you must.
Repeat circuit 3 times with no rest.


A quick edit. I thought i'd mention that this is fantastic for travelling, as it requires little room to perform the exercises, I bring along exercise bands to increase the intensity and add resistance to the workout.