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.
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.