🔥 30 Min No Equipment FULL BODY Workout | Bodyweight Bootcamp | STRONG SUMMER DAY 20

Welcome to Day 20 - our final workout of week 4 of STRONG SUMMER! So proud of you for pushing yourself, even on days when you may not feel like it. Today, we will tone & strengthen our whole body (focusing on abs & core, legs, shoulders, chest, and triceps) with this fire 30 minute no equipment full body workout! You can do this!

SHOES & WORKOUT SET LINK: https://liketk.it/3Dugy

Remember to engage your core, be mindful of your form, control each movement. Feel free to take a break whenever you need one - this workout includes some exercises that are extra tough!

Jumping is entirely optional: you can walk during any of the exercises that have jumps - just go at your own speed. I have provided a few alternatives for the jumping exercises for you on the screen.

We will perform this full body workout in the following format:
- 30 second per exercise
- 10 seconds to reset between exercises
- 4 exercises per circuit
- 30 seconds rest between circuits
- 2 x per circuit

As always, the timer is just a suggestion - please feel free to pause this workout and take your time.

PUSHUP TIPS (you CAN do pushups!!!)
There are a few pushups in today's workout - you can always perform those on the wall or on an incline. If you cannot yet do a full floor pushup, I recommend you start with the wall push ups and then keep moving down the wall - or onto your kitchen counter - for support. For all exercises, keep your core nice and tight throughout. Remember to go nice & slow with the sliding exercises.

Please make sure you warm up first! I recommend this video for a quick 5 minute warmup:
https://youtu.be/vQr413u8vQM

Thank you for joining & hope you enjoyed this workout! Please let me know if you have any questions in the comments below.

V

30 Min No Equipment FULL BODY Workout | Bodyweight Bootcamp: Legs, Abs & Push | Workout Details:

00:00 INTRO

01:45 CIRCUIT 1
TRICEP PUSH UP & TOE REACH
SKATERS
BEAR PLANK WALK
ALT SINGLE LEG SQUAT

REPEAT CIRCUIT 1

07:44 CIRCUIT 2
FOREARM PLANK LEG RAISE - RIGHT
FOREARM PLANK LEG RAISE - LEFT
CURTSY TO LATERAL LUNGE - RIGHT
CURTSY TO LATERAL LUNGE - LEFT

REPEAT CIRCUIT 2

13:44 CIRCUIT 3
DEAD STOP PUSH UP & BACK EXTENSION
REVERSE LUNGE COMBO - RIGHT
REVERSE LUNGE COMBO - LEFT
HOLLOW BODY COMBO

REPEAT CIRCUIT 3

19:48 CIRCUIT 4
PLANK UP & DOWN
SQUAT TO RIGHT KICK
SQUAT TO LEFT KICK
BEAR PLANK TO JUMP

REPEAT CIRCUIT 4

25:47 CIRCUIT 5
INCHWORM TO PUSH UP
CRAB CRUNCH
OBLIQUE V UP - RIGHT
OBLIQUE V UP - LEFT

REPEAT CIRCUIT 5

31:31 BURNOUT
SQUAT & ROLL BACK X 15

32:38 COOLDOWN

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DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.