45 Minute Full Body Bootcamp Workout | IGNITE – Day 3
Video Transcript
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Transform Your Fitness Routine with No-Equipment Bodyweight Workouts
Welcome to your ultimate guide to bodyweight workouts that require no equipment!
These workouts rely solely on the resistance of your own body to build strength and endurance. Whether you’re a fitness newbie or a seasoned athlete, bodyweight exercises are perfect for any level. And while you’re here, check out our top-brand clothing products to ensure you look and feel your best during every workout.
The Benefits of Bodyweight Workouts
Bodyweight workouts offer numerous benefits that make them an excellent choice for anyone looking to improve their fitness:
- Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
- Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
- Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
- Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
- Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.
Essential Bodyweight Exercises
Push-Ups
Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.
- Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
- Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.
Squats
Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.
- Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
- Jump Squat: Add a jump at the end of each squat for an extra cardio boost.
Lunges
Lunges are great for working your legs and improving balance and stability.
- Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
- Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.
Planks
Planks are a core-strengthening exercise that also engages your shoulders and glutes.
- Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
- Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.
Bodyweight Workout Routine
Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:
- Warm-Up: 5 minutes of light jogging or jumping jacks.
- Push-Ups: 3 sets of 15 reps.
- Bodyweight Squats: 3 sets of 20 reps.
- Forward Lunges: 3 sets of 15 reps per leg.
- Forearm Plank: 3 sets of 1-minute hold.
- Cool Down: 5 minutes of stretching.
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While bodyweight workouts require no equipment, having the right clothing can make a significant difference in your performance and comfort. Explore our top-brand clothing options to enhance your workout experience:
Yoga Sets
- Comfort and Flexibility: Our yoga sets are designed to move with your body, providing maximum comfort and flexibility.
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Activewear
- Breathable Fabric: Stay cool and dry with activewear made from breathable, moisture-wicking materials.
- Supportive Fit: Enjoy the perfect balance of support and flexibility for all your movements.
Shorts
- Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
- Durability: Made from high-quality materials that stand up to intense workouts.
Sports Bras
- Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
- Comfortable Fit: Designed for all-day comfort with adjustable straps and breathable fabrics.
Swimwear
- Versatile Use: Perfect for both swimming and beach workouts, our swimwear combines style and functionality.
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Shop Now and Elevate Your Fitness Journey
Ready to take your bodyweight workouts to the next level?
Browse our collection of top-brand clothing today and find the perfect pieces to complement your fitness routine. With the right gear, you’ll feel more motivated and confident in every workout session.
Embrace the power of bodyweight exercises and transform your fitness journey without the need for equipment. And don’t forget to gear up with our top-brand clothing to look and feel your best.
Shop now and start your journey to a stronger, healthier you!
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Comments (50)
Welcome to the workout today everyone and welcome to day 3 of the IGNITE program! I am so happy to have you here and if you are just joining me, make sure if you got any value from this workout that you click here to subscribe! It helps out channel reach more people and most importantly change more lives! THANK YOU! http://www.youtube.com/c/sydneycummings
Don't forget if you haven't already to purchase your workout calendar for this month to know whats coming and stay accountable! https://www.royalchange.fit/store/p144/IGNITE_January_2021_Workout_Calendar.html
Ive done this series and I did day 3 just now , I luuuuuv uuuuuu sydneeeeey and I will do day 4 tomorrow
¡Gracias!
Goodmorning dear Sydney. That was hard work. Enjoy it crushed it all. Feel good. Bye, bye bye you bye 👋
Goodmorning Sydney thanks for this workout. Yes for sure i crushed it. Realy good. Bye bye you bye 👋
thank you!
Oct 4th 2023
Done. Was definitely not my best as having a bit of trouble with asthma and allergies but I finished and did my best for today
Day 3 complete! "Can you look at yourself in the mirror and say I'm doing my best?" I think I can today. Thank you for that reminder 🙂
❤
6.1.23
I crushed it.
Fourth day of doing her workouts! I’m not new to working out but her exercises get me out of my comfort zones. I grew up with instructors who would talk (as opposed to music and a timer beeper) so I love hearing her talk and her words of encouragement. Also completely impressed at how she’s able to talk so calmly while doing such tough workouts! Time passes by so quickly despite the initial “oh man it’s FIFTY minutes??” initial dread I feel. Thanks so much for the awesome workouts!! ❤
This was a great workout! I really like how the moves were broken up into lower and upper as I'm not a big fan of combo moves. Thanks Sydney!
Thank you so much for your amazing workouts. Your inspirational words get me through each day!!! God bless you!! ❤️
I love the end comment “sometimes you are the admirer sometimes you are the inspirer” ❤️
ma'am you made it rain indoors (i'm sweating so much)
I crushed it Day 3 🎉. I feel stronger 💪
Amazing bootcamp workout I crushed it 💪💪💪
Thank you ❤❤
Thank you for encouraging me everyday to work hard! I. Crushed. It! I loved this workout! Boot camps and strength and conditioning are my absolute favorites! Love it! Thank you!
Just finished this one and crushed it.. body shaking lol
12.08.2022
Oh damn!! That was a tough boot camp especially the cardio finisher. My heart was thumping and my quads are on fire. Loved your words “sometimes you will be in the inspirer and some times you will be the admirer” Great words of wisdom. Thanks Syd!!! 🙂
I crushed this workout early Sunday morning, I had no motivation but my future goals…. And I MADE IT ALL THE WAY TO THE END!! PROUD OF MYSELF and our lovely community xo thanks
This workout is incredible!
You keep me going! Thank you for being my teammember and trainer! so much respect and love
I crushed it day 3 with proud 💪💪💪..🥵🥵🥵..i started late evening but i glad i complete this workout..
Great Workout! Crushed It
Repeating this program: Day 3
💪👌💪👍👍👍👍👍👍❤️❤️❤️❤️❤️❤️👏👏👏👏👏💋💋💋💋💋💋💋💋🙏🙏🙏🙏🙏
you are a Motivation! thanks for your work!
My 6 yo says, "she's got some good dance moves". Her favorite is doing the stretches with me then watching Sydney dance 🙂
🏋♂
💪
Fantastic! Thanks Sydney!
So good to work on these again. I crushed it
This was a sweaty one! Loved it!
Amazing workout, thank you so much. I killed it. I thank myself also for killing it .
Loved every minute 🥰 thank you so much
I crushed it 💪🏽
Wow! Such a scorcher 🔥
awesome!
Im exhausted but I crushed it
I'm visiting back here after some months focused otherwise; you TOtally delivered, Sydney and team — yet again. Thank you!
Thank you, Sydney for the motivation ❤️❤️💪🏻💪🏻🏋️♀️🏋️♀️
Thank you, Sydney for the motivation ❤️❤️💪🏻💪🏻🏋️♀️🏋️♀️
crushed it!
Loved this workout it went so fast felt good and challenged. Thank you sydney Good job everyone for sticking with it
So inspiring ♡♡♡ I crushed it 😀