21 days - 21 workouts: HIIT Boot Camp| No equipment

Name: 21 days - 21 workouts: HIIT Boot Camp| No equipment
Rating: 4.6 (23 reviews)

Fit and Fierce in 21 Days of High Intensity Interval Training combining Kickboxing, Athletic Drills and Core Strength

Created byCaroline Wirthle

Last updated 1/2021

English

What you'll learn

Your Workout Planner to take anywhere: Home, Gym or Outdoors. No equipment required.
High Intensity Interval Training on a 10 seconds of rest - 45 seconds of workout metric
21 workouts with a progression in exercise intensity and workout length
Build endurance and strength with Athletic Work, Kickboxing and Core Training
Each workout will give you a Warm Up, Workout, Cool Down and Stretch
Explosive exercises for fitness and fierceness
Increase your agility, range of motion and mobility
Increase your metabolism and burn a ton of calories
Save time with pre-programmed workouts that count exercise and rest intervals for you

Course content

6 sections • 25 lectures • 11h 25m total length

Day 1: Introduction to Athletic Work20:04
Starting our first day of HIIT Boot Camp with some agility training for athletic fitness and fierceness.
Day 2: Introduction to Kickboxing20:01
Starting with some basic kicks and punches. This is a low impact explosive training. No partner required. No contact.
Day 3: Introduction to Core Work18:39
First abs and six pack workout of the Series. Focusing on core strength.
Day 4: Mobility & Athletic Work23:25
Mid to High Impact Interval Training for mobility and agility. Work at your own pace by adjusting the rest time.
Beginner use twice the exercise time for rest = 1:30
Intermediate use the same length of the exercise for rest = 0:45
Advanced use half the exercise time for rest = 0:20
Day 5: Cardio & Athletic Work26:29
High impact & High intensity Cardio and Agility Training for boosting your metabolism and burning a maximum of calories.
Day 6: Mobility & Kickboxing35:10
Low impact explosive kickboxing training. No partner required! No contact!
Day 7: Cardio & Kickboxing47:05
Mixing high impact jumps and runs with low impact explosive kickboxing training.
Day 8: Shoulder & Core26:02
Ground work for shoulder and core strength for shaped abs and arms.
Day 9: Cardio & Core38:39
Mixing Core and Cardio Interval Training for a great six pack shred. Work at your own pace by adjusting the rest time.
Beginner use twice the exercise time for rest = 1:30
Intermediate use the same length of the exercise for rest = 0:45
Advanced use half the exercise time for rest = 0:20

Day 11: Athletic Work Level 130:22
Powering Up to Athletic Drills for more Agility, better Muscle Tone and Coordination Skills.
Day 12: Kickboxing Level 140:45
This low impact yet high intensity training gives you all the benefits of a great kickboxing workout. Focus on core stability from the center and big range of motion.
Day 13: Core Level 126:28
Working our six pack and shredding our abs!
Day 14: Athletic Work Level 228:52
Levelling Up to more intense high impact exercises moving in space. Make sure to get the rest you need in between exercises but pull through all the way to the end. You can do it!
Day 15: Kickboxing Level 242:40
This is where the fun starts. We are letting loose on kicks and punches and go all in.
Day 16: Core Level 217:42
Short yet intense core strength and stamina workout. Mark this one and come back here often to get a strong center.
Day 17: Athletic Work Level 327:35
This is where you can show off what you have learned. You have come a long way. Now hit it! Progression is key!
Day 18: Kickboxing Level 336:48
Be fit and fierce! Enjoy letting off steam and use this to work on your precision and speed.
Day 19: Core Level 323:37
You're getting another workout challenge for you core before we reach the showdown.

5 Minute Cardio4:55
Straight in and out of five minutes of high impact cardio and athletic training for agility and fitness.
5 Minute Core4:55
Five minutes of pure core strength training for great abs and six packs.
5 Minute Kickboxing5:50
5 Minute is all you need to show up for yourself.
Give your workout a push and a kick with this quick low impact yet high intensity training. Focus on core stability from the center and big range of motion.

Day 21: Test Yourself1:12:19
You have progressed in your workouts and build strength, endurance and mobility. You have gained new skills in moving through space, athletic work and agility. You are ready to take the HIIT Boot Camp Challenge.

Work your way through all of your favourite exercises. Use the pause to adjust resting time if needed. Yet push through.
Leave me a message how you did: How did you feel afterwards? Are you blown away by the progress you have made?
I'm proud of you! You're a true athlete. Keep it up!

Requirements

You need healthy joints and be cofortable running and jumping as well as working in various plank positions (elbows, hands)
A mat or cushioned floor
Towel and water bottle

Description

Welcome to Boot Camp!

Become an athlete at your own pace with this 21 days HIIT Boot Camp Series!

What will you get?

This High Intensity Interval Training will make you feel alive, burn calories and increase your metabolism significantly.
Gain a secret weapon in your toolbox today, allowing you to stay fit anywhere and anytime, no matter your time and space constraints.
This is an intermediate workout series that will push you all the way to advanced - and a fitter, more confident version of yourself.
Gain more sexiness, look more agile and energetic, reduce your biological age by preserving good posture, mobility and avoid pain.
Work on your agility, cardio and core strength through athletic work, kickboxing and explosive exercises.

Buy my Course now! Free Previews available!

Make your loved ones the same gift by sharing this course with them.

Increase your vitality and wellbeing - push beyond your limits!

The HIIT Boot Camp is a high intensity and high impact workout that requires a good fitness level. This Workout Series contains jumps, runs and dynamic plank exercises. You need good balance as well as core strength to perform the exercises correctly.

Be part of something bigger

Part of the revenue goes to The Ocean Cleanup. Working out with this course will help bring ocean plastic back on shore and prevent it from entering the oceans in the first place via the world's great rivers.

Who this course is for:

Athletic and regular workouters with an intermediate fitness level
Workouters wanting a workout progression that is timed over 21 workouts to build strength, endurance and mobility

21 days - 21 workouts: HIIT Boot Camp| No equipment

What you'll learn

Explore related topics

Course content

The Basics9 lectures • 4hr 16min

Rest: Mobility & Stretch2 lectures • 47min

Power Up9 lectures • 4hr 35min

Drills3 lectures • 16min

Stretch & Recover1 lecture • 21min

Take the HIIT Boot Camp Challenge1 lecture • 1hr 12min

Requirements

Description

Who this course is for: