Inspired by seeing world-class athletes dominate in their sports? Barry's Bootcamp trainer Rebecca Kennedy will guide you through all the moves you need to look like you can play every single one of them. (Aiming to look like Simone Biles? Try this gymnastics-inspired bodyweight workout.)
All you need is a pair of dumbbells and a mat. Perform AMRAP (as many reps as possible) of each exercise for 30 seconds. Once you've done all 10, rest for 90 seconds. Then repeat to complete the set 3 to 4 times total.
Repeat the full warm-up twice before starting the workout.
Walk-Out to Low Lunge Twist and Hamstring Stretch
A. Stand with feet hip-width apart. Place hands on floor, and walk them out to high plank position.
B. Step right foot forward to land outside of right hand in a low lunge. Then lift right hand to the ceiling for a twist.
C. Place right hand back on floor inside right foot, then shift hips back and flex right foot to stretch the right hamstring. Step back into high plank, and repeat on the left side.
D. Come into high plank, flip onto tops of feet and roll body forward, hips down, head looking up, to come into upward dog. Flip feet to come back into high plank, then walk hands back toward feet and come to standing. Repeat the entire sequence for a total of 5 times.
A. Stand with feet wider than hip-width. Clasp hands in front of chest and bend the right leg to do a lateral lunge. Keep left leg straight.
B. Immediately shift weight to the other side, bending the left leg and straightening the right leg, while staying low in the lunge. Repeat for 30 seconds.
Alternating Knee Hugs and Ankle Grabs
A. Stand with feet together. Balancing on left leg, pull right knee into chest.
B. Immediately switch to the other side, balancing on right leg and pulling left knee into chest.
C. Then, balancing on left leg, lift right heel toward right glute and pull into quadriceps stretch while raising left arm toward the ceiling.
D. Repeat on the opposite side, balancing on right leg and pulling left heel into a quadriceps stretch. Perform one knee hug on each side then one ankle grab on each side. Repeat for 30 seconds.
A. With flexed feet, drive right knee and left arm up as if sprinting. Switch to drive left knee and right arm up. Quickly hop from one foot to the other, popping off the floor. Repeat for 30 seconds.
A. Lie face-down on the floor with arms and legs outstretched. Lift heels and hands to start, so that chest and knees are hovering off the floor.
B. Squeeze upper-back muscles to pull elbows down and back so that hands are next to shoulders. Stretch arms out to a T, then sweep them forward to starting position. Repeat for 30 seconds without dropping arms or legs to the floor.
Soccer: Shuffle and Kick
A. Stand in guard position, with feet wider than hip-width, knees bent, and arms in a ready position. Shuffle twice to the right then twice to the left.
B. Step back with the right foot, then fake kicking a soccer ball with the right foot. Return to start. Do 15 reps kicking with the right foot, 15 with the left foot.
Gymnastics: Push Off
A. Stand with feet together. Bend at the hips and place hands on the floor about 12 inches in front of feet. Lean forward over hands and lift hips, hopping feet off the floor to try to lift hips over head.
B. Land back on feet, push off the floor with hands, and come to standing. Repeat for 30 seconds, trying to get hips and feet higher over head each time.
Archery: Bow and Arrow Row
A. Stand with feet hip-width apart. Hinge at the hips, knees slightly bent, and back almost parallel to the floor. Hold dumbbells in both hands directly below chest.
B. Pull the right dumbbell up next to ribcage, elbow toward the ceiling, keeping left dumbbell hanging straight down. Immediately switch, pulling left dumbbell up to ribs and dropping right dumbbell straight down. Continue alternating for 30 seconds.
Diving: Step Hurdle Tuck Jump
A. Stand with feet together at the back of the mat. Step forward with the left foot, then lift the right knee and punch the right foot down next to the left foot. Hop on both feet while circling arms around and down.
B. Then immediately spring up into a tuck jump, driving knees to chest and grabbing them with hands. Land, then step back to the end of the mat for the next rep. Repeat for 30 seconds.
Volleyball: Spike to Inchworm
A. Stand with feet wider than hip-width apart. Bend knees to place hands on the floor, and walk them out to a high plank position.
B. Quickly walk hands back in, and immediately jump up and pretend to spike a volleyball with the right hand. Repeat, alternating sides, for 30 seconds.
Boxing: Jab, Cross, Hook, Uppercut Punch Combo
A. Stand with left foot slightly in front of right foot, and hands in fists guarding face. Jab with the left hand, pivoting left knee in slightly. Then, pivot right hip and knee forward and punch with the right hand.
C. Pivot on the left leg, swing left hand forward and across in a hook motion, as if punching the side of someone's face. Then repeat on the right side, pivoting with that leg.
D. Pivot on the left leg, punch upward with the left hand, as if punching someone in the stomach. Then repeat on the right side, pivoting with that leg. Repeat the jab-cross-hook-hook-uppercut-uppercut combo for 30 seconds.
Basketball: Alternating Split Squat to Jump Shot
A. Start in a lunge position with left leg forward and right leg back. Pulse three times into the lunge, then step right foot forward.
B. Push off both feet to mime a jump shot with the right hand. Land, and immediately step back with the left foot to perform a rep on the opposite side, pulsing in the lunge then shooting with the left hand. Repeat for 30 seconds.
Wrestling: Sprawling Burpee
A. Stand with feet wider than hip-width. Place hands on ground, and jump feet back, keeping them wide. Lower knees onto the floor and drop hips.
B. Jump feet up to hands, keeping them wide, and jump. Repeat for 30 seconds.
Track and Field: High Knees
A. From standing, alternate driving knees to chest and driving elbows back. Keep core tight and chest lifted. Repeat for 30 seconds.