Today is the first of a monthly series of free workouts from Garry Robinson. You can expect more where this came from.
In the coming weeks I will be announcing an opportunity for other trainers to become regular contributors to Bootcamp Ideas, so make sure you start stockpiling your best workouts!
Burpee Accumulator
Category: Running
Method: Interval Training with Plyometrics
Purpose: Anaerobic Conditioning
Equipment: One DB or KB each, Markers
This workout involves progressive work:rest time intervals, starting with phosphate energy system and progressing through to the lactate. Everyone gets to finish together, no matter what their fitness level.
Participants are given a set time period at the beginning of each round to complete the task. They must shuttle between the cones the prescribed number of times before commencing burpees. Place a cone halfway (at 15m) for walkers or those who cannot run.
If some people are still doing burpees at the end of the time limit then regress the intensity of their burpees as per the burpee video.
Warm-up
Warm up with a fun ball game such as duck duck goose followed by some dynamic stretches for the hip flexors (travelling lunges) and calf muscles (tip toe running and running backwards)
Part 1 (12 mins)
Turkish Get-Ups Strength Ladder. Work up to 4 reps each side, for a total of 10 reps each arm. Use a heavy dumbbell or kettlebell.
i.e. (1L, 1R), (2L, 2R), (3L, 3R), (4L, 4R)
Part 2 (15 mins)
Round 1 in 10 secs complete: 1 sprint + 1 burpee then rest for 0’10”
Round 2 in 20 secs complete: 2 sprints + 2 burpees then rest for 0’20”
Round 3 in 30 secs complete: 3 sprints + 3 burpees then rest for 0’30”
Round 4 in 40 secs complete: 4 sprints + 4 burpees then rest for 0’40”
Round 5 in 50 secs complete: 5 sprints + 5 burpees then rest for 0’50”
Round 6 in 60 secs complete 6 sprints + 6 burpees then rest for 0’60”
Round 7 in 70 secs complete: 7 sprints + 7 burpees then rest for 1’10”
Round 8 in 80 secs complete: 8 sprints + 8 burpees then rest for 1’20”
Round 9 in 90 secs complete: 9 sprints + 9 burpees then rest for 1’30”
Cool-down
Stretch hip flexors, calves, glutes, hamstring, ITB and chest
Exercise Demonstrations
Burpees
[if you can’t see the video go here: http://youtu.be/6dLiuIxU59I]
Turkish Get Ups
[if you can’t see the video go here: http://youtu.be/9C83gtmTpOE]
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