Bootcamp With Caroline Aspenskog & Unni Lundblom
Caroline Aspenskog and Unni Lundblom Edman are Better Bodies ambassadors and Personal Trainers. They have put together a Bootcamp workout that you can do anywhere at any time.
Here is a perfect and intensive workout that doesn't require any equipment at all. You only need yourself and your own body-weight. This is a quick and intensive workout that can be done without having to go to the gym. Make sure to be explosive in all exercises.
Part 1 -Plyo Cardio
6x30 of each exercise, rest 30 seconds and start over again. Complete all sets of each exercise before moving on to the next.
Squat jumps Jump up and down in squat position. Be explosive.
Side jumps Jump side to side with every other leg.
Lunge jumps Make sure to keep your knees stable. If you get tired or the technique is failing, skip the jumping part and do regular lunges instead.
Sprints in Stairs Do sprints in stairs hitting every other step. Be explosive and push yourself to the max. If you don't have access to stairs you can do regular sprints on flat ground or uphill.
Part 2 - Tabata
8x20 of each exercise, rest 30 seconds and start over again. Complete all sets of each exercise before moving on to the next.
Mountain Climbers Make sure to keep a strong core. Keep your back straight. This is an exercise with a lot of focus on core strength and conditioning. Planks (side) Lay down in side plank position. Make sure to keep a stable and strong core. Go straight up with your hip and straight down again. Keep going for 20 seconds, rest 10 seconds, do the same side again and complete all sets on one side before switching.
Leg Lifts Seated Sitt on the floor with legs up. Push your legs forward (without touching the ground) and lean your upper body back the same time. Keep doing the same movement for 20 seconds each set.
Sit-ups with knees 90 degrees Lay down on the floor with your lower back "glued" to the ground and legs in 90 degrees. Do sit-ups and focus on really squeezing your abs in the top position.