6 Minutes of Pain
Workout Length: 60 minutes
Equipment Needed: Dumbells or Exercise Bands, Interval Timer
3 rounds of 10 reps each:
- Inch worms
- Star Jumps
1. 6min AMRAP (accumulating +2 reps ea round)
- 2 squat to press (rd2 4reps rd3 6reps etc.)
- 2 bicep curls (rd2 4reps rd3 6reps etc.)
2. 6min EMOM
12 burpees – rest for the remainder of the minute – quicker they get their reps done the longer rest they have.
The 2nd minute is the Max Effort exercise. Keep alternating for 6mins.
Max effort: Step Ups
3. 6min AMRAP (+2reps ea round)
- 2 lunges
- 2 pushups
4. 6min EMOM
16 tricep dips
Max Effort: Mt Climbers
5. 6min AMRAP (+2 reps ea round)
- 10 bicycle crunches
- 2 squat jumps
6. 6min EMOM
14 shoulder press
Max Effort: upright row
Cool Down + Stretching
My name is Tenielle Windsor and I work for a personal training company RED E personal training. We run bootcamps and one on one PTs.
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.