Molly McNamee | 30-Minute Boot Camp Flow Workout
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30-Minute Boot Camp Flow Workout

I am very excited to share today’s workout with you! This is a workout structure I have been messing around with for many months now. For years and years I have been making workout videos. I have seen what my MFitters like and what they don’t like. Now I believe I have created a new type of workout that brings together that best of it all.

I like to call this style of workout “bootcamp flow.” It includes many of my creative bootcamp exercises that will help you burn fat and build muscle, but each exercise is connected so it feels a bit like a yoga flow.  Boot camp and yoga are two of my passions, so I am eager to share with you how I have merged the two.

Follow the video or print the workout instructions.

Complete each exercises with little to no rest: 10-20 reps each exercise

1. Walk Down
2. Walk Down Curl To Press
3. Curl To Press
4. Bicep Curl
5. Alternating Back Lunge
6. Quick Back Lunge
7. Sumo Squat & Press
8. Sumo Squat Pulses
9. Bent Over Row
10. Bent Over Row x3 – Push-up x1
11. Side Squat (Right)
12. Squat
13. Single Leg Side Leg Lift (Right)
14. Rear Delt Fly
15. Side Squat (Left)
16. Squat
17. Single Leg Side Leg Lift (Left)
18. Airplane Fly
19. Airplane Fly To High Row
20. Plank
21. Cobra Push-up
22. Kneeling Single Arm Arnold Press (Right & Left)
23. Kneeling Overhead Tricep Extention
24. Single Leg Bridge (Right)
25. Single Leg Bridge Leg Drop (Right)
26. Bridge Pulses
27. Single Leg Bridge (Left)
28. Single Leg Bridge Leg Drop (Left)
29. Knee Pulls
30. Small Knee Pulls