R9D88 – Bootcamp Bodyweight With Bonus ISO!

Today’s bootcamp had an added bonus of being the first time the boyfriend of one of our participants decided to come out. This is a big deal because since the participation is always completely female I think people get the idea it’s easy… In fact, I would challenge any male to come out and give it a shot and see how they stack up. Turns out, it was a rude awakening but to his credit he completed almost all of the work and since he seems like a nice guy I probably won’t beat him up too much next week, after all, I like someone who makes an effort!

So for his initiation into the world of bootcamp fitness, we did this, even though it was as hot as a Delhi Bikram class

Bodyweight and ISO

10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side raise
10 pullups

10 air squats reg
10 lunge no step
10 1 leg squat knee raise
10 air squats half bounce
10 pullups

20 in and out row
10 roll to boat hold
20 bicycle each
20 arms up in and out
10 pullups

10 pushup
10 clap pushup
10 plyo pushup
10 pushup side raise toe touch
10 pullups


10 dips legs straight
10 hop dips legs straight
10 dips one leg raised
10 leg lifts

10 dips legs straight
10 dips legs stacked each
10 dips one leg raised each side
10 hop dips

regular pushups 10 decline 10 incline
military pushups 10 decline 10 incline
sphinx to plank step or drop 10 decline 10 incline
pushup side raise 10 decline 10 incline

20 Crunchy Frog
20 laying bicycles
20 full sitps
10 roll back hold to shoulder stand

5 Pushup hold low 10 count
4 Military pushup hold low 10 count
3 Side plank hold 10 count (2 leg up)
2 v sit hold 10
1 sphinx hold 30s