7-Day Boot Camp Challenge

7-Day-Boot-Camp-Challenge

Get up off your bum and get ready for this intense 7-Day Boot Camp Challenge! Whether it’s rain, snow, or shine outside you have no excuse to miss one of these workouts. We are just asking for 7 of your days. Think of this like a workout “cleanse”. We want to challenge you to stay committed to these 7 workouts to revitalize your usual regimen.

This Boot Camp Challenge is composed of plyometric exercises and kickboxing. These are going to be challenging and may be unlike most of your usual workouts. We are going to lay out 7 workouts, and your challenge is to do each workout 7 days in a row! This is a commitment we are asking you to make for yourself, to help jumpstart your workouts, maybe try new styles, or just to do an intense fat-burning workout! 

Equipment Needed: Water for hydration, a soft surface to workout on, and maybe some good workout music to stay motivated! If you want to make this workout an advanced one, add a set of 5 lb weights to all your kickboxing exercises!

What to Do: Do each workout on the respective day. It may be easier for you to print this article out and post it somewhere, like your refrigerator, so that you can see it easily everyday! This challenge is tough, but don’t give up! Take as many breaks as you need. 

Day 1:
10 Right & Left Jabs
10 Right & Left Cross
10 Right & Left Hooks
10 Right & Left Side Kicks
10 Right & Left Round House Kicks
10 Right & Left Back Kicks
10 Squat Jumps
10 Mountain Climbers
10 Burpees

Day 2:
20 Right & Left Jabs
20 Right & Left Cross
20 Right & Left Hooks
20 Right & Left Side Kicks
20 Right & Left Round House Kicks
20 Right & Left Back Kicks
20 Pulse Squat Flips
20 Plyo Lunges
20 Burpees

Day 3:
20 Right & Left Jabs
20 Right & Left Cross
20 Right & Left Hooks
20 Right & Left Side Kicks
20 Right & Left Round House Kicks
20 Right & Left Back Kicks
20 Star Jumps
20 Plyo Lunges
20 Plank Mountain Climbers

Day 4:
30 Right & Left Jabs
30 Right & Left Cross
30 Right & Left Hooks
30 Right & Left Side Kicks
30 Right & Left Round House Kicks
30 Right & Left Back Kicks
30 Lateral Jumps
30 High Knees
30 Burpees

Day 5:
20 Right Sided Punch, Uppercut, Hook Combo
20 Left Sided Punch, Uppercut, Hook Combo
20 Right & Left Cardio Knee Strikes
20 Right & Left Front Kick
20 Jumping Jacks
20 Lateral Jumps
20 High Knees

Day 6:
25 Right Sided Punch, Uppercut, Hook Combo
25 Left Sided Punch, Uppercut, Hook Combo
25 Right & Left Cardio Knee Strikes
25 Right & Left Front Kick
25 Mountain Climbers
25 Squat Jumps
25 Plyo Lunges
25 High Knees

Day 7:
30 Right Sided Punch, Uppercut, Hook Combo
30 Left Sided Punch, Uppercut, Hook Combo
30 Right & Left Cardio Knee Strikes
30 Right & Left Front Kick
30 Burpees
30 Pulse Squat Flips
30 Plyo Lunges
30 Jumping Jacks

 Watch the Videos below for correct demonstrations of each exercise and kickboxing move:
How to do a Jab, Cross, & Hook Punch

How to do a Side kick, Roundhouse, & Back Kick

Star Jumps

Mountain Climbers-Knee to Elbow

Burpees

Pulse Squat Flips

Plyo Lunges

Lateral Jumps

High Knees

Jumping Jacks

Kickboxing Punch Combo

Knee Strikes

Front Kicks

Some other challenges you might like:
Early-Bird Boot Camp Workout
Summer Fat Burning Boot Camp Challenge
Plyometric Workout Challenge
Total Body Tabata Challenge
Superfoods Challenge

Get off to a great start each morning by preparing our Superfood Smoothie or by simply using superfoods in the meals you prepare.  Here is a list of Superfoods here with superfood  options.

Be sure to like our Facebook page and follow us on Pinterest to be the first to try out new workouts and view our latest fitness resources.

 

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