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Week 1 of the Barry's Bootcamp 4-Week Workout Plan

Challenge a Friend to Sweat It Out With You and Take On This 4-Week Barry's Workout Plan

Real talk: How many of these fitness personality traits ring true for you?

  • You love feeling like you're part of a fit fam, but you don't always have the time to make it to a group class.
  • You're all about pushing your limits with high-intensity training, but can also get down with a rest day.
  • A good playlist is the key to making you hustle hard and elevate your heart rate.

If you can relate to any of those, you're in luck. We've partnered with Barry's to give you an at-home version of their signature HIIT classes. The best part? We've outlined a four-week plan that's perfect for sharing with friends, so you can challenge them to sweat it out with you even if you live miles apart! It's all about keeping each other accountable, right? Whether you want to work out from the comfort of your own home or sweat it out at the gym, these moves are easy to implement in a small space. Each day outlines the equipment you will need, including a resistance band, mini band, dumbbells, a sand ball, or just your own bodyweight.

Keep scrolling for week one of the plan!


Monday: Arms and Abs

Beginner – 3x; Intermediate – 4x, Advanced – 5x

Equipment: resistance band

· 1 min. Double Triceps Kickbacks – resistance band

· 30 sec. Alt. Triceps Kickback – resistance band

· 1 min. Triceps Extension – resistance band

· 15 sec. Triceps Extension Hold + 15 sec. Pulse – resistance band

· 1 min. Double Bicep Curls – resistance band

· 30 sec. Alt. Bicep Curls – resistance band

· 1 min. Double Wide Curls – resistance band

· 30 sec. Alt. Wide Curls – resistance band

· 30 sec. Standing Double Shoulder Press – resistance band

· 30 sec. Standing Alt. Shoulder Press – resistance band

· 1 min. Tap Knees (Crunch) + Full Sit-Up – bodyweight

· 30 sec. Tap Knees (Crunch) – bodyweight

· 1 min. Alt. Chinnies – bodyweight

· 30 sec. Quick Bikes – bodyweight

Tuesday: Lower Body

Beginner – 3x; Intermediate – 4x, Advanced – 5x

Equipment: bodyweight

· 90 sec. Good Morning Stretch + Squat – bodyweight

· 1 min. Plank Walk Out + Alt. Runners Lunges – bodyweight

· 30 sec. Half Burpee – bodyweight

· 1 min. Reverse Lunge Right – bodyweight

· 15 sec. Reverse Lunge Right Hold + 15 sec. Pulse – bodyweight

· 30 sec. Reverse Lunge Right + Knee Drive – bodyweight

· 1 min. Reverse Lunge Left – bodyweight

· 15 sec. Reverse Lunge Left Hold + 15 sec. Pulse – bodyweight

· 30 sec. Reverse Lunge Left + Knee Drive – bodyweight

· 1 min. Squat – bodyweight

· 15 sec. Squat Hold + 15 sec. Pulse – bodyweight

· 1 min. Squat Walks – bodyweight

· 30 sec. Jump Squats – bodyweight

Wednesday: Chest, Back, and Abs

Beginner – 3x; Intermediate – 4x, Advanced – 5x

Equipment: resistance band

· 1 min. Superman – bodyweight

· 15 sec. Superman Hold + 15 sec. Arms/Legs Flutter – bodyweight

· 1 min. Push-Up + Downward Dog – bodyweight

· 30 sec. Push-Up – bodyweight

· 1 min. Banded Pull Outs – resistance band

· 15 sec. Banded Pull Out Hold + 15 sec. Pulse – resistance band

· 1 min. Double Upright Rows – resistance band

· 30 sec. Alt. Upright Rights – resistance band

· 1 min. Staggered Push-Up – bodyweight

· 1 min. Negative Push-Up – bodyweight

· 1 min. Walking Plank – bodyweight

· 15 sec. Rest (for shoulders)

· 15 sec. Low Plank 30 sec. Low Plank Seesaws – bodyweight

Thursday: Abs and Ass

Beginner – 3x; Intermediate – 4x, Advanced – 5x

Equipment: resistance band and sand ball

· 1 min. Right Glute Lift – resistance band

· 15 sec. Right Glute Lift Hold + 15 Sec. Pulse – resistance band

· 1 min. Right Glute Rainbows – resistance band

· 30 sec. Right Toe Taps – resistance band

· 1 min. Alt. Toe Taps – sand ball

· 1 min. 30 Degrees/60 Degrees/90 Degrees Crunch – sand ball

· 1 min. Double Crunches – sand ball (in knees)

· 1 min. Jacknife

· 1 min. Left Glute Lift – resistance band

· 15 sec. Left Glute Lift Hold + 15 Sec. Pulse – resistance band

· 1 min. Left Glute Rainbows – resistance band

· 30 sec. Left Toe Taps – resistance band

Friday: Cardio Day

Run, bike, elliptical, or row for at least 30 minutes.

Saturday: Total Body

Beginner – 3x; Intermediate – 4x, Advanced – 5x

Equipment: resistance band

· 45 sec. Squat + Alt. Reverse Lunge – bodyweight

· 45 sec. Plank Walk Out + Alt. Glute Lifts – bodyweight

· 1 min. Slow Cross Body Mountain Climbers – bodyweight

· 30 sec. Fast Mountain Climbers – bodyweight


· 45 sec. Left Hold at 90 Degrees + Right Bicep Curl – resistance band

· 45 sec. Right Hold at 90 Degrees + Left Bicep Curl – resistance band

· 1 min. Double Narrow Row – resistance band

· 30 sec. Alt. Narrow Row – resistance band

· 45 sec. Triceps Push-Ups + 15 sec. Tricep Push-Up Hold – resistance band

· 1 min. Alt Curtsy Lunges – bodyweight

· 30 sec. Alt. Curtsy Lunge + Pulse – bodyweight

· 1 min. Sumo Squat – bodyweight

· 15 sec. Sumo Hold + 15 sec. Pulse – bodyweight

Sunday: Rest Day

Do some dynamic stretching, foam roll, or try myofascial release.

Ready for week two? Click here!

Model: Sarah Otey

Image Source: POPSUGAR Photography / Matthew Zach
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