I’m writing to you today from a cafe as bad weather has taken out my internet. I must say though that I have had so much more time and have been much more productive without the internet at home. If you want to get something done (like planning your workouts) try turning off the internet before you start.
Time: 60 minutes
Warm up game of your choice.
Today’s workout is all about functional and fun bodyweight exercises. Clients will be introduced to several varieties of the bootcamp staple exercises. Exercises will be completed for time in superset fashion.
Split the group in two. Have half complete superset one (eg. A1 and A2) while the other complete superset two (eg. B1 and B2). Spend 40-50 seconds on each exercise, complete 3 times. Once A and B are completed, swap and then move on to C and D.
|A1. Triple Pushups – pause 3 times on the way down||B1. Band/DB Rows|
|A2. DB Goblet Squat||B2. Side Plank w/ Leg Abduction|
|C1. 5m Shuffle to Squat Thrust – shuffle sideways 5 metres, do a squat thrust, shuffle back, do another squat thrust, etc||D1. Rope Slams|
|C2. DB Renegade Row Push Up – renegade row each dumbbell and then do a push up, repeat||D2. Mountain Climber Push up – do a mountain climber (one each leg) and then do a push up|
Keep the group in two teams. Using one rope each, teams must aim to be the first to reach 150 slams. Clients can do a max of 5 slams before they must swap with a team mate. Waiting team mates must hold a plank variation.