Bootcamp/Bodyweight HIIT Workout

Bootcamp/Bodyweight HIIT workout is yet another awesome workout from Yvette Bachman. I loved this one! I know, I say that about all of Yvette’s workouts but there are different levels of love and this one is up there in the top levels. Just like all of her workouts, this was intense, however, it was slightly less intense. And there is nothing at all wrong with that. I still got an excellent workout and burned a ton of calories. This is a cardio + strength workout with shoulder focus for the strength work. I am a little confused about the title. It is definitely a bootcamp workout but bodyweight? You use dumbbells for most of the strength work. And like I said, this one is mildly less intense than many of her other workouts so I am not sure that, for me at least, I would categorize it as HIIT level, but everyone’s fitness level is different, so it might be HIIT level for someone else. It is a timed interval workout. Either way, I loved it. I felt really good while doing it and when I finished. Well worked plus I had fun. It is one of her longer workouts, so if I want to do this workout during the week I would stop at the 61 minute mark when you start the partner ab work, scrub forward to the 2 minute stretch for a 63 minute workout. BTW–you do not need a partner for the ab work. No modifications are even needed to do it without a partner, you are doing the exact same exercise you just aren’t passing the medicine ball back and forth.

Bootcamp/Bodyweight HIIT workout is 69 minutes long; 8 minute warm up and 2 minute stretch. Equipment: stability ball and various dumbbells (Yvette uses 5, 8, 10, 15 and 20 pound dumbbells). She also wears weighted gloves (I did, too). You need a medicine ball at the end of the workout and you will be using the stability ball for the final exercise then you will also use it for the stretch. The first part of the workout (42 minutes) after the warm up is done for 40 seconds of work and 10 seconds of rest. At 54 minutes you do 20/10 intervals (starts at #56; 20 minutes of work and 10 seconds of recovery). At 61 minutes you do 3 partner abs exercises (each exercise is done for one minute) and the workout ends w/ ball wall squats. The weights listed below are what I used.

  1. Squat jacks with stability ball (raising it overhead and tapping ground)
  2. Deadlift + straight arm side raise (9# DBs)
  3. Lateral skaters arcing ball overhead and tapping ground
  4. Hamstring roll-ins with feet on ball
  5. Burpee w/ 1 plank jack + 2 standing jacks
  6. Plie squats w/ V overhead presses (13# DBs)
  7. Air climbers (butt kick runs while pumping arms overhead)
  8. Lay on back w/ feet on ball, do crunches while rolling ball in and out, bringing elbows to knees
  9. Burpee + one squat and one squat jump (15# DBs)
  10. Alternating pivot cross punches (5# DBs)
  11. Pulse squat 3x then jump, pushing arms/DBs overhead (5# DBs)
  12. In straight arm plank w/ shins on ball, roll ball in and out, bringing knees to chest
  13. T jumps w/ pulse squats (jump to side, jump forward into squat and pulse 3x, jump back and jump to other sides); ends w/ squat pulses only
  14. Squat, hammer curl, overhead press (15# DBs)
  15. Hip dips in forearm plank (rotate hips side to side, lowering hip toward mat)
  16. High knee runs
  17. Sit up with cross punch, do overhead press at bottom of sit up (8# DBs)
  18. Burpee w/ overhead press (15# DBs)
  19. Pendulum legs while punching arms overhead
  20. Ball passes (lay on back with straight arms and legs and pass ball from hands to feet, lowering ball to ground each time)
  21. 4 lateral hops + one burpee
  22. Sumo squat + upright row (15# DBs)
  23. Shuffle side to side w/ overhead presses (5# DBs)
  24. Alternating T planks w/ overhead press while in side plank/T (10# DBs)
  25. Wacky jacks (one regular jack + jump forward while swinging arms overhead)
  26. Full sit up w/ knees bent and holding ball, raise ball overhead at top of sit up
  27. In straight arm plank, tap shoulders 6x, jump feet in and do one tuck jump
  28. Front raise, open arms to sides then lower (8# DBs)
  29. Alternating side lunges w/ jump in between lunges
  30. Full sit ups w/ pullover at bottom of sit up and overhead press at top of sit up (8# DBs)
  31. Squat and bounce stability ball on ground 2 times, jump feet in and jog 4x swinging ball side to side
  32. Squat jump, swinging DBs between legs and do overhead press when you jump feet together (11# DBs)
  33. In straight arm plank, alternate raising arms in front of you (5# DBs)
  34. 30 second water break
  35. Alternating reverse lunges w/ hammer curls; ends w/ just hammer curls (14# DBs)
  36. Jacks while swinging arms side to side
  37. Crunches with small of back on ball
  38. Burpee + 8 high knee runs
  39. Holding one DB in both hands, squat and swing DB between legs and overhead, repeat but jump feet together, alternate between both versions (one 10# DB)
  40. 3 lateral knee runs + one knee raise hold (1-2-3 Heismans)
  41. In straight arm plank, do swim/breath stroke arms; ends w/ plank hold
  42. Alternating straight arm side raises; ends w/ double arm side raises (8# DBs)
  43. 3 side shuffles then squat and tap fingers to ground
  44. Russian twists w/ hands clasped and arms straight (straight arm chops)
  45. Scissor runs
  46. Deadlift w/ straight arm side raise; ends holding DBs isometrically out to side (9# DBs)
  47. 2 butt kick runs + knee lift
  48. Repeat #4
  49. Squat side to side (shuffle in between) and tap floor when squatting
  50. Start in straight arm plank, walk feet in and stand, do 2 hammer curls and walk back out to plank (15# DBs)
  51. Alternating knee raises w/ hop and arm swings
  52. Lay on ground w/ legs straight and holding one DB in both hands, crunch up bringing one knee into chest and bringing DB to shin, alternate legs (one 8# DB)
  53. 3 ice breakers then jump lunge to side w/elbow slam
  54. Repeat #6
  55. Bent knee crunches while reaching hands toward heels, alternate sides (oblique work)
  56. Sumo squat jumps while slamming clasped hands from overhead to between legs
  57. Plank jacks
  58. Jump squats
  59. In straight arm plank, alternate raising arms in front of you
  60. Squat jacks, jumping forward when squatting
  61. Cross jacks
  62. Wide high knee runs
  63. In forearm plank alternate punching in front of you
  64. Squat jumps
  65. Full sit ups w/ straight legs, touching toes at top of sit up
  66. Fast knee pulls w/ hop
  67. Squat jacks, tapping floor when squatting

@ 61 minutes you do abs w/ a partner:

  1. Full sit ups with medicine ball (8# med ball)
  2. Russian twists (6# med ball)
  3. In straight arm plank, alternate raising arms in front of you

Squats w/ overhead presses w/ stability ball (stability ball is against wall and back is against ball) (13# DBs); put weights down and hold static squat (ball still behind back)

For more info on Yvette Bachman and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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