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Your 19th Boot Camp workout Is Here

Updated: May 24, 2022

Welcome to week nineteen of my Boot Camp series of workouts designed to get you even stronger and more fit. Remember to work at your own pace, as these workouts require that you have a strong fitness foundation. If you are new to working out please see my previous blogs to get my 12 week basic functional body-weight training program.

This is a partner workout routine that uses yours, and your partners body-weight. There's no equipment for this workout, but don't be fooled, this is an advanced routine. If you want help with this routine let me know and I can do a live-online online workout with you and your partner.

This week's workout is called "Get A Towel", because you're going to need one :)

19th Boot Camp Routine: Get A Towel

Warm-up (30 - 45 seconds per exercise) and Repeat:

  • One Leg Toe Touches (30-45 sec. each leg)

  • Staggered Pushups (15-25 sec. per side) (on knees)

  • Alternating Scorpion Stretches (switch right and left side)

  • One Leg Prone Plank (face down) (30 sec. each)

  • Crossover Jacks (cross over arms and legs when jumping)

Strength Training (30-60-90 seconds per exercise):

  • Partner Push Up and Plank (bottom man in pushup/plank, top man’s hands on his shoulders doing pushups, then switch).

  • Partner Leg Throw (Partner lies on back hands holding partners ankles he raises his legs and standing partner throws them to left, right, & straight).

  • Partner Pistol Squats (partner holds your hands as you extend one leg out in front of you, then squat all the way down and return up).

  • Partner squat Thrusts - burpee with pushup (compete with your partner to see who can do the most for time).

  • Partner Flutter Kicks - Lying faced down, flutter kick your legs (compete with your partner to see who can do the most for time).

Kickboxing Drills 90-120 sec. each:

  • Jab, Hook, Rear Round Kick.

  • Ten Flying Knees to Ten Alternating Front Kicks.

  • Parry jab/cross and return w/ 2 uppercuts and 2 hooks.

  • 5 Round Kicks and Switch.

Have fun and let me know how you did, or if you have any questions.

For more workouts to improve your performance for fitness and self-defense, get my book, The Short Fight, on Amazon at

You will also get free access to all my exercise and self-defense instructional videos by signing up at

Want to get in the best shape of your life? Check out our fitness training programs here

Until next time, Stay Safe!

Lawrence Castanon

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