This past weekend was Labour Day (Labor Day for those from the USA) in Victoria so I was stuck with that conundrum of what to do when a session clashes with a public holiday.
I decided to do back to back workouts (T,W,F rather then M,W,F) and split up the body parts. This morning we did this upper body workout and tomorrow we will follow up with a Bootcamp Alliance workout called No Butts which as you can guess is lower body focused.
It’s a pretty straight forward workout (it follows the KISS principle well) as we usually have a few new people at the start of a new cycle. Here it is:
Big Guns
Goals: Muscular Endurance
Time: 60 minutes
Equipment: Cones, Mats, Interval Timer
Warm Up:
Suicide runs:
Set up 6 cones 5 metres (16ft) apart (25m total). Add some more cones so that you now have 6 lines.
Clients perform suicides, touching the ground at each ‘line’. On the second round have clients do 1 star jump on the furthest line, then 2 star jumps on the next and so on, On the third round do the same as round two but with push ups.
Drill 1 – 3 Person Circuits
See more on 3 Person Circuits. This is a straight line version rather than a triangle.
Split your group into 3 teams.
This drill works by having each team member perform a small 3 station circuit while competing with the other teams. One person on each team will be performing an exercise for reps, another will be performing a core exercise and the final team member will be running shuttles.
Once the first team member completes all of their reps they run forward and tag their team mate at the next line who then goes on and tags the third team member doing shuttles. The shuttle runner runs back to the baseline to perform push ups.
Tip: Use the cones from the warm up.
It’s jog/shuffle/backpedal/sprint/5 inchworm repeat.
Teams bear crawl (on hands and feet, knees off the ground) around the square clockwise, stopping at each corner to carry out a set of MMA exercises below. Team members try to ‘tag’ a member of the opposite team by overtaking them during the bear crawl transition and tapping them on the shoulder. No tagging is allowed at the exercise stations. When a team member is ‘caught’ they must get up and go for a 200m run before returning to where they left off. Score one point for your team for every person that you manage to tag and send for a run.
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