20-Minute Full Body Boot Camp Sweat – No Equipment Workout Routine

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Hello Everyone,

We have a fun workout with Jesse on the planner today! Jesse is very fun to workout with because he is high energy and manages to get me laughing during every workout (including the ones that I film, so if you hear snickering behind the camera it’s me).

I wrote this workout for one of my group classes. In class we start with a 10-Minute warm-up, go through two rounds of this workout, and finish with a 10-Minute Cool Down.

Below you will find the workout, plus a quick warm-up and cool down video. There is also a photo tutorial if you aren’t sure what the exercises are.

We are in the midst of some renovations around the house, which will hopefully (fingers and toes crossed) be done today. I was a bit overly optimistic that we would have time to do a live workout this weekend. We own to much stuff, so as we finish our renovations and re-situate our household I plan on purging and donating as much as I can.

My son running his Sonic 5K.

In the meantime, I’m focused on moving as much as possible and writing new workouts so we can go full steam ahead.

I hope you enjoy today’s workout with Jesse. I would love to hear what you think in the comments below.


You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

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Warm Up:

The Workout:

Intervals: 15 Rounds of 30/50.


Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio

*Cardio of Choice Between Each Exercise. Our selection was High Knees.

  1. Overhead Squat
  2. Lunge Kick: Right
  3. Lunge Kick: Left
  4. Temple Tap Abs
  5. Burpee
  6. Elbow Tap Side Plank: Right
  7. Elbow Tap Side Plank: Left
  8. Leg Lift
  9. Hip Lift
  10. Alternating Hip Thrust
  11. Plank Side Tap: Right
  12. Plank Side Tap: Left
  13. Elevated Leg Adduction: Right
  14. Elevated Leg Adduction: Left
  15. Donkey Kick

Repeat 1-3X

The Cool Down:


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