This weeks workout is from Isaac Kinsey. This is an insane workout for your tougher clients but can be scaled down with easier exercises or less rounds (or less stairs for that matter) for other clients. I hope they enjoy it. Thanks Isaac!
This workout is both fun and extremely challenging…definitely one for the hardcore bootcampers.
A fun warm-up for my class is High Knee Dodgeball. It’s a simple game of dodgeball played while performing high knees. Rounds are either 2 minutes or until a team loses all it’s players, at which point the losing team performs 10 reps of any given exercises (mountain climbers, push-ups, etc.) 3 or 4 rounds usually gets them warmed up and ready to go.
First, pair your clients up. The way this relay works is one person will be performing a ladder of exercises while their partner runs stairs. Once the exercises are complete, then the partner goes to find their partner on the stairs, where they switch off and the partner from the stairs goes back and completes the ladder as well. Once they are done, then they go back to the stairs and the ladder continues.
The way the ladder exercise works is a set of exercises is added on with each round after stairs. So for example, once the relay starts, one partner (A) runs stairs while the other partner (B) performs 200 rope skips (the 1st exercise in the ladder). Once the skips are complete, (B) relieves (A) on the stairs and (A) goes and performs 200 skips.
Once complete, (A) goes back to the stairs and relieves (B), at which point (B) starts the ladder again, first performing 200 skips, then moving up to the next exercise, which in this case is burpees (15 reps). After performing the burpees, (B) relieves (A) again on the stairs and (A) performs 200 more skips, 15 burpees, and then goes back to the stairs, at which (B) comes back and performs 200 skips, 15 burpees, and then the next exercise on the ladder.
This continues on depending on how many exercises are in your ladder and/or how long your class is.
- Rope Skips – 200 reps
- Burpees – 15 reps
- Man-Makers – 4 reps
- Mountain Climber Crossovers – 20 reps
- Suicide Squat Jump (alternate-leg jump lunge followed by squat jump=1rep) – 11 reps
- One-Arm Plank Row – 10 reps (both sides)
Cool down and stretch!
Your class will be spent…and just for fun you can tell them that once they reach the top of the ladder, they have to go back down. Love the reactions!! Good luck bootcampers!
Isaac is a certified personal trainer and group exercise instructor. ‘I am writer by day but run several bootcamps a few nights a week and love pushing my clients to achieve the greatness they never knew they had.’
Image: Ulf Liljankoski