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Your 23rd Boot Camp Workout Is Here!

Welcome to week twenty-three 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 "Cardio Kick Butt" because other than the warm-up, you will be performing high intensity cardio kickboxing moves.

There is no equipment for this workout, but beware it is very intense. If you're new to intense cardio workouts, you should start with the lesser times for each exercise (30 seconds, and 90 seconds respectively), for one circuit, then work your way up to two circuits at the higher times for the exercises (60 seconds and 120 seconds respectively).

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

23rd Bootcamp Workout - Cardio Kick Butt

Warm-up (30-60 seconds per exercise) and Repeat

  • Body Weight Squats.

  • Push Ups on Knees.

  • Plank.

  • Superman (hold).

  • One Minute Rest, then Repeat Circuit.

Kickboxing Routine – 90-120 seconds

  • 20 Straight Punches to 10 Jumping Jacks.

  • 20 Knees to 10 Mountain Climbers.

  • 20 Uppercut Punches to 10 Spiderman Pushups.

  • 1 Crunch 4 Punches.

  • 5 Round Kicks, 2 Burpees and Switch Legs.

  • 20 Hook Punches to 10 Alternating Side Planks.

  • 10 Lunge to Front Kick then Switch Legs.

  • 2 Uppercuts, 2 Hooks, 1 Get Up.

  • Two Minute Rest then Repeat Circuit.

Cooldown Stretch - 5 minutes

  • Various

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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