Bootcamp Training Plans

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Session: 2026-02-09

Full Body (Hinge/Shoulders/Core)
WARM UP: 5 Min   |   CIRCUIT: 3x (40" Work / 20" Rest)   |   REST: 2 Min Between Rounds
KB Swing

1 KB Swing

Squat Press

2 Squat Press

Push Through

3 Push Through

IYT

4 IYT

Likely: I-Y-T shoulder raise sequence.
Wall Ball Punches

5 Wall Ball Punches

Jumping Jacks

6 Jumping Jacks

Lizard Lunge

7 Lizard Lunge

TRX Row

8 TRX Row

Single-leg Deadlift

9 Single-leg Deadlift

Bear Pose

10 Bear Pose

Finisher: 1x 90" (3 Exercises x 30")

  • 🔥 Hollow Hold
  • 🔥 Knee to Elbow
  • 🔥 Mountain Climbers

Session: 2026-02-16

Cardio & Core Conditioning
WARM UP: 5 Min   |   CIRCUIT: 3x (40" Work / 20" Rest)   |   REST: 2 Min Between Rounds
Burpee Snatches

1 Burpee Snatches

Russian Twist

2 Russian Twist

Plate Row

3 Plate Row

Step-up Left

4 Step-up Left

Step-up Right

5 Step-up Right

Mountain Climbers

6 Mountain Climbers

High Rope

7 High Rope

Likely: high battle-rope waves.
Leg-up Touch

8 Leg-up Touch

Plate Press

9 Plate Press

KB Tap

10 KB Tap

Likely: kettlebell plank tap / hand tap.

Finisher: 1x 90" (3 Exercises x 30")

  • 🔥 Push Through
  • 🔥 Side-to-Side Crunch
  • 🔥 Hold-Release Bug

Session: 2026-03-24

Legs, Chest & Abs
WARM UP: 5 Min   |   CIRCUIT: 3x (40" Work / 20" Rest)   |   REST: 2 Min Between Rounds
Wall Balls

1 Wall Balls

Plate Crunch

2 Plate Crunch

Bear Pose

3 Bear Pose

Quick Feet In & Out

4 Quick Feet In & Out

C2G

5 C2G

Likely: crouch-to-guard / crouch-to-stand pattern.
Swimmer

6 Swimmer

Lunge to Hammer Curl

7 Lunge to Hammer Curl

Russian Twist

8 Russian Twist

Push-up

9 Push-up

Reverse Fly

10 Reverse Fly

Finisher: 1x 90" (3 Exercises x 30")

  • 🔥 Side-to-Side Crunch
  • 🔥 Dead Bug
  • 🔥 Hollow Hold

Session: 2026-04-27

Upper Body & Trunk Stability
WARM UP: 5 Min   |   CIRCUIT: 3x (40" Work / 20" Rest)   |   REST: 2 Min Between Rounds
Wall Ball Punches

1 Wall Ball Punches

Knee Raises + Butt Kicks

2 Knee Raises + Butt Kicks

Military Press

3 Military Press

TRX Row

4 TRX Row

Sit-up Press

5 Sit-up Press

Wild Rope

6 Wild Rope

Likely: battle-rope slams / alternating rope waves.
High-to-Low Plank

7 High-to-Low Plank

Superman Var.

8 Superman Var.

Step-up Left

9 Step-up Left

Step-up Right

10 Step-up Right

Finisher: 1x 90" (3 Exercises x 30")

  • 🔥 Side Plank Dips Left
  • 🔥 Side Plank Dips Right
  • 🔥 Mountain Climbers

Session: 2026-05-04

Push, Core & Rotational
WARM UP: 5 Min   |   CIRCUIT: 3x (40" Work / 20" Rest)   |   REST: 2 Min Between Rounds
Push-up

1 Push-up

Crunches

2 Crunches

Wall Balls

3 Wall Balls

Cheerleader

4 Cheerleader

Double Crunch

5 Double Crunch

Lunges + Twist

6 Lunges + Twist

Dynamic Cobra

7 Dynamic Cobra

KB Snatch

8 KB Snatch

Bear Pose + Tap

9 Bear Pose + Tap

Gorilla Row

10 Gorilla Row

Finisher: 1x 90" (3 Exercises x 30")

  • 🔥 Sit-up
  • 🔥 Under-leg Clap
  • 🔥 Hollow Hold

Session: 2026-05-18

Core, Conditioning & Lower Body
WARM UP: 5 Min   |   CIRCUIT: 3x (40" Work / 20" Rest)   |   REST: 2 Min Between Rounds
Rotation High Plank

1 Rotation High Plank

Goblet Walk

2 Goblet Walk

Push-up

3 Push-up

G2OH

4 G2OH

Likely: ground-to-overhead.
Wall MC

5 Wall MC

Sissy Squat

6 Sissy Squat

Underhand Row

7 Underhand Row

Plank + Side Steps

8 Plank + Side Steps

Squat Tap Jumps

9 Squat Tap Jumps

Russian Twist

10 Russian Twist

Finisher: 1x 90" (3 Exercises x 30")

  • 🔥 V Side-to-Side
  • 🔥 V In & Out
  • 🔥 V Double Crunch