26-Minute Bootcamp Workout

I got to spend the weekend with my wife, Sabrina, while my parents watched our boys. The conference we went to was about 90% women. You would think that would make me uncomfortable, but oddly enough, I connect with women easier than men.

It might be because back in the day when I ran bootcamps and trained 1-on-1, 90% of my clientele were women.

In a kidding tone, I told Sabrina “I should run a bootcamp Saturday morning with your pals. See if I … you know… ‘still got it”. 

I was kidding, but within seconds she texted her friends saying it was going down. Sure enough, at 7AM, there they were.

Here’s the FULL workout we did. You can do this at home with NO equipment.


Do the following circuit twice, resting for around 30 seconds between circuits. After the second time doing the circuit, move into 1A.

Alternating Prisoner Lunge (6 per side)
X-Body Mountain Climbers (6 per side)
Arm Crosses (15)


Do the following circuit TWICE, resting for around 1 minute between circuits. After the second circuit, rest 1 minute and move into 2A.

1A) Bodyweight Split Squat (12 reps per side) (no good for the knees? You can do 1-leg Lying Hip Extensions)
1B) Pushups (as many as you can in 20 seconds, using a moderate tempo)
1C) Waiter’s Bow (12 reps)


Do the following superset 3 times, resting for around 1 minute after each superset.

2A) Bodyweight Row (12 reps)
2B) Spiderman Climb (6 reps per side)

After the third superset, rest for around a minute and move into the finisher.


Do the following superset as many times as possible in 3 minutes, resting when needed. If your calves get tired, you can do the Total Body Extension without coming up on your toes.

3A) Total Body Extensions (10)
3B) Jumping Jacks (10)

We were done right at 26 minutes and that included horrible jokes, too like this one…

What is a wok?
A wok is sumting you twow at wabbits.

The secret is that you’re focusing on how horrible that joke is VS the discomfort your body is feeling. You’re welcome.

Have a butt-whoopin’ week,
Mikey Whitfield, Master CTT