Summer Sweat-Fest

A body-weight boot camp-style workout that can be done anywhere!

Team!
Get ready to sweat with this one! Vacation is a challenging time to train, but this body weight, boot-camp style workout can be done anywhere! 
Enjoy, and remember to stay hydrated! 
-Carla

This is an endurance grind but it’s a good one! The goal is a more moderate intensity for a sustained period with multiple endurance and core strength modalities. The magic here is in the time domain. Stay with the every-minute-on-the-minute schedule strictly.  For each minute segment, you should be working for 30-40  seconds taking the remaining 20-30sec as rest before starting the next movement/minute.

Warm-Up

AMRAP 5 (As many rounds as possible in 5 minutes)

10 high knee runs

10 alternating lunge (in place) – body weight

Movement Practice

EMOM 6 min (Every minute on the minute for 6 minutes)

Test out each movement sequentially for 2 rounds of all three movements. Use this time to select your options/rep numbers for the workout. Again, plan to work for 30-40 seconds each minute and rest for the remaining 20-30 seconds. Your score at the end is the number of reps you accomplish. So pick a rep number/movement option and do your best to stick to it!

Workout

EMOM 30 (Every minute on the minute for 30 minutes)

Minute 1 – 50 single-under jump rope (alternative: 50 jumping jacks or high knee run in place (R+L = 1 rep) *if no jump rope, do a simulated jump rope:

Minute 2 – 25 Mountain climbers

(Right + left = 1 rep) –(alternative: bicycle crunches)

Minute 3 – 5-8 burpees

You’re Welcome! ;)

Cool-Down

15 minute post-workout Deep Stretch