Bodyweight Bootcamp


by HAC Personal Trainer, Renee Paoli

Bodyweight exercises: they’re great for pretty much any time and any occasion. If you’ve got a quick 15 minutes to spare, wherever you are, you have everything you need for this drop set bodyweight workout.

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How it works

  • Round 1: Work for 45 seconds, rest for 30 seconds
  • Round 2: Work for 30 seconds, rest for 20 seconds
  • Round 3: Work for 20 seconds, rest for 30-60 seconds

Complete all 3 rounds of an exercise, move on to the next exercise, and repeat. 1 full set = 3 rounds of each of the
5 exercises. 1 full set will take approximately 15 minutes.

1. Halo Slams to Spider Crawls

Start with feet hip-width apart. Clasp hands together and, with arms extended, circle around the right side of the head, then bring arms straight down in front of the body. Repeat on the left side. With both sides complete, drop into a squat, then walk the hands out to get into a high plank position. Hold plank, then walk hands back, squat to stand, and repeat.

2. Long Jumps to Burpees

Stand with feet slightly wider than the hips. Bend at the knees and use the hips to jump forward, covering as much distance as possible while still landing on both feet. Land with bent knees, then jump and rotate 180°. Complete a second long jump, then jump and rotate back to starting position. From there, place hands on the floor in front of you, quickly jump your feet backward then forward, and rise back to standing to complete 1 burpee. For added difficulty, perform one push-up before rising back to standing position (see below). Repeat.

3. High Plank walk to push-ups

Start in a high plank, hands under shoulders and feet hip-width apart. From plank position, laterally walk your body two “steps” to one side, then perform 2 chest-to-ground push-ups (modify push-up by dropping knees to the floor, if desired). Rise back into a high plank, walk laterally back to the starting position, perform two more push-ups, and repeat.

4. Jump Squats to Bear Crawl

Stand with feet hip-width apart. Keeping your chest tall and abs braced, push back into your heels and perform 2 jump squats (or standard squats, depending on desired difficulty), bending at the knees on landing. From the squat position, bring your hands to the floor, bringing your body to a tabletop position. Bend the knees at 90° angles and keep them hovering above the ground. Moving one hand and the opposite knee simultaneously, bear crawl forward 4-6 “steps”, then reverse and return to the starting position.

5. Plank Jacks to Tricep Push-Ups

Start in a high plank with hands under shoulders and feet hip-width apart. Bracing the abs, glutes, and thighs, jump your feet out to the sides then immediately back in 10 times (or modify by walking out one leg at a time and alternating legs). From the starting plank position, perform 2 tricep push-ups, keeping hands under the shoulders and sliding elbows along your sides.

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