This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Nick Karagiannis from Coonabarabran, Australia.
The Dirty ½ Dozen!
Drill Length: 5 minutes
Drill Category: Warm Up (or finisher, see below)
Equipment needed: Markers/Cones
1. Bear Crawl
2. LATERAL HOP-OVERS or Dynamic Curtsey Lunge
3. SPIDERMAN PUSH-UPS
4. Travelling Burpees or BROAD JUMPS
5. Walking Lunges.
6. Sprint back to cone 1.
How it works:
Place a base marker and then 5 markers in a line at 20m intervals.
Perform exercise 1 from base to 1st marker, then exercise 2 to next marker…and so on. After the 5th exercise sprint back to the base marker.
(Can be used as a Warm Up Approx. 5mins = 1 round or as a Finisher Approx. 10 mins = 2 rounds or as a full session and TOUGH = 4 rounds).
I’m Nick, and I run IT’S TIME 4 FITNESS in country NSW (Coonabarabran). I love the sessions, the bootcampers, the hard work they put in and the laughs…games and teamwork does wonders.