Full Body Boot Camp Workout

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Hi Everyone,

It has been a busy weekend for me. My sister, Kristen, got married on Saturday. She was a gorgeous bride. You can find her pre-wedding workouts here. Jessica (my other sister) and I had the pleasure of being her Maids of Honor. 

Today I planned on filming a new workout, but we got very sad news. My brother’s mom passed away unexpectedly. My brother is back home in New York and it’s tough not being there with him right now. Some of you might remember Matt, he joined me for a workout a while ago (Arms and Abs Home Workout). If you could keep him in your thoughts and prayers we would greatly appreciate it. The loss of a parent is always difficult, but it is especially difficult when it occurs at such a young age, and so unexpectedly. 

I have included one of my favorite workouts below. It’s one of my Bender Boot Camp Workouts. It’s a tough one, but I hope you enjoy it. 

This is a full body, high intensity (HIIT) workout. Every other exercise is burpees, but depending on your level you can also substitute high knees. As long as you are pushing yourself you are getting benefits. HIIT workouts are especially effective at burning fat, while maintaining lean muscle mass. The result is a metabolism boost that lasts for hours after your workout. Also, as your body fat drops, and your muscle mass increases you become tigheter, leaner, and burn more calories throughout the day. 

I found this workout challenging, and I hope you do too! 


All Levels: Max reps during each interval. (60 seconds, 30 second Burpees)


Beginner: 10 reps, 5 Burpees
Intermediate: 15 reps, 8 Burpees
Advanced: 20 reps, 10 Burpees

1. High Knees
2. Burpee
3. Plank Jack
4. Burpee
5. Temple Tap
6. Burpee
7. Windshield Wiper Plank
8. Burpee
9. Ab Extension Pulse
10. Burpee
11. Warrior 3 Hop
12. Burpee
13. 1 Leg Hip Thrust (right)
14. Burpee
15. 1 Leg Hip Thrust (left)
16. Burpee

Plank Jack: In a forearm plank position jump your feet out as you would in a jumping jack. Jump them back together. That is one rep. 
Temple Tap Abs: Lay on the floor, lift your legs, and shoulder blades off the floor, hands at prayer position at your chest. Reach your elbow toward the top corner of the mat, following with your eyes. Bring your hands to center, and then repeat the motion to the left for one rep. Shoulder blades and legs stay lifted throughout. 
Windshield Wiper Plank: In a plank position step your foot out to the left, and then return it to central starting position. Repeat on the other side for one rep. 

Ab Extension Pulse: Legs and shoulder blades lift off the floor. Low back stays on the ground and arms extend over your head. Lightly pulse, keeping the movements of your legs and upper body small. Your abs should be pulled in throughout the exercise. 

One Leg Hip Thrust (part 1): Plant left heel on the floor with your knee bent at a 90 degree angle. Arms extend, fingers point toward your toes. Keep your right leg extended and foot flexed. 

One Leg Hip Thrust (part 2): Pushing through your planted heel and both arms press your hips toward the ceiling until your body forms a straight line from shoulder to knee. Press your heel toward the ceiling. The focus is on the movement of the hips. The leg will follow. Repeat this on the other side. 

Warrior 3 Hop: During Warrior III Pose the standing leg is slightly bent, back is flat, and your body hinges at the hips. Reach your arms and leg back behind you. Bring both feet together, hop into the air, and then perform this movement on the other side. 

Burpee: When jumping push up through the heels to spring toward the ceiling. 

Burpee: Jump up and reach as high as you can each and every time. 

8 thoughts on “Full Body Boot Camp Workout

  1. Anonymous

    Sorry to hear about your brother’s mother. My thoughts are with you all.
    I didn’t realise that was your brother in that video. Completed that workout a few months ago. Will do this one when the weather dries up and I can get back outside and lay on the floor (hopefully tomorrow). Today will be a standing workout.Thanks Rachel

  2. Natalie

    So sorry about your brother’s mom. That’s so hard.

    I want to thank you again for all your great workouts. I am moving to Thailand in a few weeks, and it is so great to know my workouts will be able to go with me! No stressing over not having access to a gym.

  3. Chelsea

    Love this and felt the burn all over! Great workout! Thank you so much for all that you do. Got in two rounds. Working up the courage to complete your workouts 3 times through.

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