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Your 22nd Boot Camp Workout Is Here

Welcome to week twenty-two 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 "Medicine Ball Kickbox". This is a big workout that combines medicine ball exercises, functional body-weight movements, and then ends with a few intense cardio kickboxing techniques. You may want to try one circuit of each before increasing.

Ideally, you should have two medicine balls for this workout, one of a lighter weight and one of a heavier weight, in case some of the exercises are too easy or too hard.

Members, if you want help with this routine let me know and I can do a live-online online workout with you and your partner.

22nd Bootcamp Workout: Medicine Ball Kickbox

Warm-up (30 seconds per exercise) – 10 minutes:

• MB Wood Chop (straight up and down).

• MB Chop (diagonally from top to bottom i.e. figure 8’s).

• Mountain Climbers.

• Stick-up.

• Run in Place.

• Rest 1 minute before repeating 1 more time.

TT Strength Circuits (30 seconds per exercise) – 10 minutes:

• Vertical Jump & Stick with Ball.

• MB (clean and jerk).

• MB Chest Press into Ground (close grip push up 2 hands on ball).

• 1-Leg Squat (30 seconds per side).

• Rest 2 minutes before repeating 1 more time.

TT Depletion Circuit (30 seconds per exercise) – 10 minutes:

• Vertical Jump with Ball.

• MB (pushup switching from one hand to other without moving ball).

• Prisoner Squat.

• MB Jack knives (holding med ball overhead).

• MB Lunge Chop (alternating forward lunge while raising and lowering ball).

• Spiderman Climb (like mountain climber but leg slowly steps to the outside of arm).

• Run in Place with Ball.

• Rest 1 minute before repeating 1 more time.

Kickboxing: 60-120 sec. each:

  • Two Uppercuts, then Two Straight Punches.

  • Rear Leg Front Kick to Knee Strike Combination: 10X same leg, then switch.

  • Shadow Kickboxing.

  • 100 groin kicks (alternate), 200 Punches (alternate).

  • Rest 1 minute before repeating 1 more time.

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 Fit!

Lawrence Castanon,

Author, The Short Fight

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