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    Acton Fit Body Boot Camp

    Workout of the Week: The Burpee Challenger

    Who’s up for another round of burpees?

    Today’s full body workout includes the chest press, arm waves, renegade rows, and more, but there’s a catch. Every single station ends with a set of burpees!

    There’s a reason why personal trainers love burpees. They’re basically push-ups and plyometrics mixed together, so you’ll feel the burn and tone your muscles. Translation: They’re a really good workout!

    This is another one of our signature 4 station rotation workouts. If you want workouts just like this one, our locations have plenty to offer you! Fitbody Bootcamp

    Warm Up

    High Knees

    Walk-Outs/Inchworms

    Mountain Climbers

    Crunches

     

    Time: 2 minutes

    Repeat: 2x

    Transition Time: 30 seconds

    Time at End of Warm Up: 2:30

     

    Suspension Station

    Primary Movement: Chest Press

    Secondary Movement: Plank Opposite Knee -> Elbow + Push-Up

     

    Time: 2 minutes, 30 seconds

    Repeat: 3x

    Transition Time: 30 seconds

    Time at End of Station: 5:30

     

    Burpees

     

    Time: 25 seconds

    Repeat: 1x

    Transition Time: 5 seconds

    Time at End of Station: 6:00

     

    Rope Station

    Primary Movement: Alternating Arm Waves

    Secondary Movement: Push-Up + 3 Plank Jacks

     

    Time: 2 minutes, 30 seconds

    Repeat: 3x

    Transition Time: 30 seconds

    Time at End of Station: 9:00

     

    Burpees

     

    Time: 25 seconds

    Repeat: 1x

    Transition Time: 5 seconds

    Time at End of Station: 9:30

     

    Plyo Station

    Primary Movement: Alternating Step-Ups

    Secondary Movement: Spidermans

     

     

    Time: 2 minutes, 30 seconds

    Repeat: 3x

    Transition Time: 30 seconds

    Time at End of Station: 12:30

     

    Burpees

     

    Time: 25 seconds

    Repeat: 1x

    Transition Time: 5 seconds

    Time at End of Station: 13:00

     

    Free Weight Station

    Primary Movement: Renegade Row + Push-Up

    Secondary Movement: Squat + Side Kicks (Alternate)

     

    Time: 2 minutes, 30 seconds

    Repeat: 3x

    Transition Time: 30 seconds

    Time at End of Station: 16:00

     

    Burpees

     

    Time: 25 seconds

    Repeat: 1x

    Transition Time: 5 seconds

    Time at End of Workout: 16:30

    Written by

    Real People With Real Results

    We guarantee you'll love Fit Body Boot Camp or it's free in the first 30 days