Bryce has asked me to pass this workout along. I have to say, I watched it, and enjoyed watching it and may find myself trying some of these moves at home this weekend.
If you miss bootcamp or would like a third day of workout, there is always something quick and easy that you can do at home. The table row is a good one, easier with knees bent, harder with legs straight or legs elevated. This video really shows you the how-to.
The following provides instructions of the workout plan itself, including warmup and stretch exercises.
Third Day Workout
Warm Up- Walk, Jog, 3-5 minutes
Range of Motion/Warm Up Exercises
Butt to Heels
The Egyptian (twist wrists, elbows, shoulders)
Plank and Variations
Push Up Plank and Variations
Push Up Plus
Push Ups and Variations
Turkish Get Up
Burpees (or swing if you have a kettlebell and the know-how)
Build up from 2 sets, to 3 sets, to 4 sets of:
A1 Push Ups (Full, Kneeling, Arms Elevated), 30 seconds
A2 Table Row (Full, Knees Bent, or Dumbbell Row), 30 seconds
A3 Squats (Quickly, Assisted if Necessary), 30 seconds
A4 Hip Drive (On the Floor, Shoulders Elevated, Shoulders and Feet Elevated), 30 seconds
A5 Burpee (One Leg at a Time, Squat Thrust, Full Burpee), 30 seconds
Back Neutral Crunch, 30 seconds
Bird Dog, 30 seconds/side
Head to Toe
Hip Hinge Stretch