Dumbbell HIIT Bootcamp Workout

This weeks workout was shared by Leah Bleakley. Thanks Leah!

Share your awesome workout here.

classic dumbbell ss

Superset Bootcamp

Time: 60 minute

Equipment: Dumbbells, Cones

Warm Up

Set up a 20m x 15m rectangle of cones around you space.

  • 1st lap walking, at each corners 4 tap jacks
  • 2nd lap jogging, at each corner 4 jumping jacks
  • 3rd lap right side shuffle, at each corner 4 plyo jacks
  • 4th lap left side shuffle, at each corner 4 frog squats
  • 5th lap skipping, at each corner 4 plank jacks

Tap jack: Arms follow a standard jack, legs are high knee marching. As leg come up clap hands under leg. Great for individuals with foot injury or have difficulty jumping.

Plyo jack: You jump out, just as you would in a jumping jack, but slightly slow things down and add a deep squat. When you jump your feet back together, you land in another deep squat.

Workout

Drill 1:

Supersets:

50 Sec work 10 sec rest. Repeat 3 times.

A1) Push Ups
A2) 1st Set: DB Row. 2nd Set: Alternate neutral grip and pronated grip row. 3rd Set: Alternate neutral grip, pronated grip and rotate palm to face outwards.

B1) Lunge with DB curls
B2) Romanian Deadlift

Core straight sets:

C) 1st Set: Elbow Plank. 2nd Set: Right Side Plank. 3rd Set: Left Side Plank.

Tabata finisher:

20 sec work 10 sec rest – 8 rounds. Do 2 rounds of each:

  1. Line Jumps
  2. Jacks
  3. Skaters
  4. Mt Climbers

Drill 2:

50 Sec work 10 sec rest. Repeat 3 times.

A1) DB Pullovers
A2) DB Push Press

B1) 1st Set: Squat. 2nd Set: 2-2-0 count squat. 3rd Set: 0-3-3 count squat.
B2) 1st Set: Glute Bridge w/weight on hips. 2nd Set: Single Leg Glute Bridge Right w/ weight. 3rd Set: Single Leg Glute Bridge Left w/weight.

Note: 2-2-0 count = 2 seconds down, 2 second pause at bottom, fast up! 0-3-3 count = normal down, 3 second pause at bottom, 3 seconds to come up.

Core straight sets:

C) 1st Set: Cross Leg Crunch Left. 2nd Set: Cross Leg Crunch Right. 3rd Set: Russian twist w/weight.

Tabata finisher:

20 sec work 10 sec rest – 8 rounds. Do 2 rounds of each:

  1. Squat Jumps
  2. Squat Thrusts
  3. Plyo Jacks
  4. Surfer turns

Cooldown

Stretch

About Leah

Hey there name is Leah! I am owner/trainer at Fit 2 You by Leah. I am a traveling trainer and bootcamp instructor.

I have been instructing for over four years. My certification is thru AFAA and ACE. I have extensive experience in teaching boot camps, body pump classes, yoga and personal training. I also served in the U.S. Army where I learned my fundamentals of boot camp, ways to push and encourage my team beyond what they believed they could have accomplished. I simply love what I have been blessed to do!

Original image: CircaSassy

Fun Partner Bootcamp Workout

This workout is from Renae Sweeney of Tamworth, NSW. Thanks for sharing Renae!

lotto2

Lotto Ladder

Type: Cardio/strength

Time: 60 min with warm up and cool down

Equipment: Small exercise station lotto cards (make them yourself, see below), Bag to pick lotto from, White board and marker

Set up:

Pair bootcampers up. Write the numbers 100, 90, 80 70 ….down to 10 down the left handside of the white board.

Put exercise station lotto cards into bag. Bootcampers decide as a team which number they want to draw for first.

Eg: If they decide on 50, a card gets drawn from the bag and they have to complete 50 of that exercise. Write this exercise on white board next to 50.

[Read more…]

Simple New Year Workout

fireworks

This workout idea is from Jacqueline Bowen from BackyardBootcamps. I’ve added in some exercise ideas for the months.

2015

Type: HIT, Partner

Time: 60 minutes

Equipment: Cones, Mats, Skipping Ropes

Entitled 2015, but could be used for any New Year workout; just change the rep numbers accordingly.

[Read more…]