Quick 20-Minute Boot Camp Workout: Best No Equipment Exercises

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Hello Everyone!

I have a fantastic workout on our agenda today. This is a workout that I taught in one of my live classes a few years ago. It’s a great total body routine, with no exercise equipment needed. This routine incorporates cardio bursts, but if you are just getting started and building endurance you can also choose to use the cardio burst as rest time or marching in place for a low impact workout option. You will find the full length workout video and photo tutorial below.

When I taught this workout live we completed two rounds, plus a warm up and cool down. Today I am aiming to get in one round. I also teach a yoga class this evening, so one round will be perfect to get in some hard work and still be fresh for my students tonight.

My workout schedule has been a bit wonky lately due to being super busy and my youngest baby being in a snuggle phase.

Martial Arts Training

Watching Maverick’s karate class. His flexibility increased so much (his head is touching the floor in the photo)

We also have belt testing for our martial arts class next week. That means demonstrating our basic skills (kicks, punches and blocks), knowing our forms (choreographed movement sequences that progress with each belt level), one step sparring techniques and free sparring techniques. So I am being sure to get in daily practice for each of those skills. If you want to know more about starting martial arts as an adult you can read here: https://www.benderfitness.com/2022/02/starting-martial-arts-as-an-adult.html

Overall, we are staying healthy and happy here in the Bender household. In addition to karate we practice frequent movement breaks with the kids to help them have fun while staying active. It’s wonderful to see our kids enjoying physical activity as much as we do.

I’m still working on figuring out the best/most balanced schedule for work, training, filming, family life, etc. Anyone who says it’s easy to balance all of these things is either lying or has an amazing support system with great availability. We have wonderful family support, but everyone works and my sisters also have children, so we don’t want to overburden anyone. My husband and I tend to attempt to carry as much as we can independently.

I have a tendency to never ask for help, but that is a skill that I’ve been working on for the past year. While it’s wonderful to be competent enough to handle everything on your own, it’s amazing to have enough support that you don’t need to.

I hope you enjoy today’s workout! Let me know what you thought about it in the comments and how many rounds you got in. If you have any tips on how you find balance in your life, please share them below!


You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness 

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Set your Interval Timer for 15 Rounds of 30/50. 
Cardio: Jump Rope, Rope-less Jumping or High Knees.

1. Warrior III Squat (alternating)
2. Twisting V-Up
3. Mountain Climbers
4. Runners Lunge (alternate)
5. Heel Tap Abs
6. Russian Kicks
7. Twisting Sumo Squat 
8. Extended Crunch
9. Pendulum Hops
10. Side Lunge Punch
11. Jump Kick (alternating)
12. Temple Tap Abs
13. Frogger
14. Down Dog Hop
15. Balanced Bicycle
Repeat 1-3X

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