This routine is roughly 40 minutes, and is designed to be done within the comfort of your own home


Route 4

Follow the routine as it is or in any order you want, but make sure you complete all within 7 days without skipping any days or repeating any days within a specific week.

  • If you like, you can break the days with two cycles apart so that you have two separate 30 minute workouts, for an extra metabolic boost.
  • If doing both Cycles together, give yourself a 60 to 90 second break before the starting second Cycle.


Do the Warm-up

Do the below workout

Do the Cool-Down


Cycle 1 (approx 10 mins): Bear Crawl and Crab Walk (30 feet each direction, 60 feet total = 1 exercise, 2 exercises = 1 cycle @ 5 cycles);

  • The First motion is forward, and once at the 30 foot mark, take a 10 sec break before moving backwards 30 feet which will complete the exercise  NOTE:  the hands or feet need to cross the line depending if moving forward or backwards, but you will NEED TO START BEHIND THE LINE!
  • Then do the same for the other exercise after a 10 sec break.  This will complete 1 cycle.
  • Take a 20 sec break between each cycle.
  • Do this outside or cut the distance in half and do it inside in an "out and back" fashion (15 feet forward both directions, and then 15 feet backwards both directions).

REST FOR 60 - 90 SECONDS

Cycle 2 (approx. 20 mins): Speed Boot Camp: complete each exercise as quickly as possible, with a 15 sec rest between each exercise, and a 30 sec rest between each Cycle - repeat 2-3x;


Keywords:  full body, bodyweight, body weight, intermediate, advance