This workout is an entry in our annual Bootcamp Ideas competition from Janine Tolhurst.
Workout type: Strength
Length: 60 minutes
Equipment needed: Dumbbells
A Few of My Favorite Things Superset Workout
Each participant has one set of dumbbells (or more if they want to modify/challenge themselves).
Exercises are done in AB-AB format as quickly as possible with good form. I encourage each participant to work at their own speed. Clients that finish a set sooner perform active rest until everyone has completed the set then we move on as a group.
Rehearse active rest exercises – butt kickers, high knees, jacks, boxer shuffle, high-low kicks
Each set is performed first for 2 reps each, then 4 reps, then 6 reps…increasing by 2’s until they have completed 12 reps of each exercise. Early finishers perform active rest exercises until the entire group is ready to move on.
A1) In & out Squat Jumps (Stay low in a squat and hop legs from wide to narrow)
B1) Tricep overhead press-ups with DBs
A2) One-leg Forward Lunge holding DBs (2 each R leg, 2 each L leg)
B2) Squat & Upright row with DBs
B3) Hammer curls with a calf raise at the top of each curl
A4) 180 degree jump squats (Start in a low squat, jump & turn landing in a low squat facing the opposite direction)
B4) Overhead press
A5) Jump Lunges (2 each R leg, 2 each L leg)
B5) Tricep Kickbacks
A6) Bunny hops (Hands on the ground- jump feet from side to side kicking heels in the air)
B6) Lateral raises
A7) Star jumps (Toyotas)
B7) Forward lunge & Bicep curl (Perform the curl at the top of the lunge as feet come together)
A8) Pop squats (Start with feet together, jump into a low squat then immediately back to standing)
Starting back at the top of the order, repeat each exercise for 12 reps with no rest between exercises. Early finishers plank until the entire group is done.
My name is Janine and I’m only a part-time trainer but a full-time lover of fitness! I love to challenge myself and I have a passion for helping others design and reach their fitness goals.
Synergy Fitness is a small side business I started with my husband when he wanted to have his own martial arts dojo. In order to make the business viable he needed a partner. So, I quit my job as a trainer for another local gym and started up my own bootcamp classes. It was meant to be short-term until his classes took off but 5 years later I’m still loving every minute of it! We both have full-time careers during the day so running the business in the evenings and weekends can be trying but the trade-off of fitness and friendship is worth it!
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