Pyramid of Extinction
Workout Length: 1 hour
Equipment Needed: 1 Dumbbell each, Bench, Low Bench or Bosu
Greetings to all my fellow bootcamp instructors, this is one of my clients favourites and is great for participants off all fitness levels because it allows individuals to push themselves and really go for it, OR take it at their own needed pace.
- walking leg kicks
- walking knee hugs
- hip openers
- shoulder openers
- glute activation with resistance bands
- forward and backward runs
- side shuffles
- high knees
- butt kicks
- high skips
- Box Jump Burpee
- Diver Push Ups
- Overhead Medicine Ball Sit Ups with Toe Touches
- Single Leg Single Arm Shoulder Press
- Bosu Reverse Lunge
- Side Plank with Rotation and Side Crunch
Clients start with the first set of 3 exercises and do the following repetitions for each of the 3 exercises.
Example: 10 box jump burpees, 10 diver push ups, 10 Overhead med ball sit ups then 8 reps of all 3 exercises, then 6 reps for all exercises and so on, all the way down and back up the pyramid.
Once clients are done the first set of 3 exercises they can move on on to the next set of 3 exercises.
Box Jump Burpee – perform a box jump, jump or step down and perform a burpee.
Diver Push Up – start on your belly with arms extended in front of you like you were going to dive in to the water. Bring your arms back to beside the shoulders, brace your body, toes down and press your body up into a standard push up position.
Overhead Medicine Ball Sit Ups with toe touches – lie on your back with your legs straight up with toes pointed towards you and the medicine ball extended behind your head. With arms straight, bring the medicine ball from behind your head and reach the ball towards your toes doing your best to bring your upper back off the floor.
Single Leg, Single Arm Shoulder Press – Stand on one leg, knee hip height and knee at 90 degrees with the dumbbell in the same hand as your raised leg. Press the dumbbell, palms forward facing. Repeat on the other side.
Bosu Reverse Lunge – Stand in front of the bosu ball, blue top up. Step back into a reverse lunge
Side Plank with Rotation and Side Crunch – On your elbows, go into side plank. Put your free hand, fingers extended, behind your ear and slowly rotate your torso so your elbow points toward or touches the mat, return to start position with fingers behind the ear and elbow pointing towards the ceiling. Repeat on the other side
- quad stretch
- hip flexor stretch
- glute stretch
- hamstring stretch
- hip release
- chest stretch
- tricep stretch
- core stretch
My name is Kelsey McQueen and I am a personal trainer, group exercise instructor and Spartan SGX coach. I own Alberta Fitness and my hobby is obstacle course racing. I love bringing groups of people together and completing our goals together as a team. This is a great session that fits all exercise levels and exercises can be modified to fit each bootcamper. Cheers all! Thank you;)
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.