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Notes: The Monday, Tuesday, and Thursday circuits alternate between a timed exercise and an exercise with a certain number of repetitions. On the first round the timed exercises should all be done for 30 seconds and a rest period of 20 seconds after each exercise. Start the second round after 1-2 minute rest. Timed exercises should be 25 seconds work and a 15 second rest after each exercise. Start the third round (if you feel up to it) after a 1-2 minute rest. Timed exercises shuold be 20 seconds work and a 10 second rest after each exercise. TAKE EXTRA REST AS NEEDED

Wednesday: This workout is a series of challenges and is designed to help you gauge your starting level of fitness (low relevance) and your progress (high relevance). Do not expect to finish all reps in this workout right away (unless you are one of my regular Boot Campers, then, I expect it!), do what you can and feel good about it, you're getting stronger and more fit. Record your numbers and try to improve next week. If you do not feel confident or do not have the space to try the ladder warm-up you can substitute with one of the other warm-ups from another day.

Friday: All exercises are timed in this circuit using the 30/20, 25/15, 20/10 format and is also a good way to monitor progress. Count the total number of reps you completed for each round and set a goal for the following week. You will be surprised how many reps you can add when you have a goal in front of you.

Below will will find instructional videos for the exercises in the Monday - Friday Bodyweight Workout Program.

E-mail me with any questions or just to toot your own horn with how well you are doing.

Monday

Jumping Jacks

Bodyweight Squats

Bodyweight Lateral Lunge

BW Reverse Lunge

Quadraped Thoracic Rotation