Welcome to week twenty 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 week's workout is called "With Love", it is a great workout that utilizes Tabata protocols, a challenging body weight circuit, then ends with intense cardio kickboxing work. 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.
20th Bootcamp Workout: With Love
Warm Up Tabata:
BW Squats – 20 seconds BW squats plus 10 second hold in bottom position x 2 rounds. Pushups – 20 seconds pushups plus 10 second hold in top position x 1 rounds.
Repeat one more time.
Tabata Circuits I – 5 minutes:
Body Weight Squats – 20 seconds BW squats with a 10 second hold in bottom position. Repeat for 4-8 rounds.
Water break 1 minute.
Pushups – 20 seconds pushups with a 10 second hold in top position x 2-4 rounds.
Water Break – 1 minute.
Total Body Circuit (30 seconds per exercise) – 5 minutes:
Mountain Climber Push-up (Do ½ Mt. climber then a pushup alternate & repeat).
Opposite Hand/Leg Prone Plank (left arm, right leg in air then switch, 30 sec. each).
Back Bridge.
Bulgarian Split Squats.
Repeat for a total of 5 minutes.
Rest 1 minute then start kickboxing routine. Kickboxing Drills (two minutes each drill):
Jab, Jab-Cross, Jab-Cross-Hook.
Elbow Hook (10 each side).
Sprawl, Knee, Hook, Hook.
5 Side Kicks and jump switch to other side.
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 https://www.amazon.com/dp/B0948LNX5M
You will also get free access to all my exercise and self-defense instructional videos by signing up at www.theshortfight.com
Want to get in the best shape of your life? Check out our fitness training programs here https://www.theshortfight.com/fitness
Until next time, Stay Safe!
Lawrence Castanon
Author, The Short Fight