This week’s drill is thanks to Meredith Mundell.
You may recognize Meredith’s name as her workout, It Takes Two, came Runner Up and won Best Partner Workout in our recent Bootcamp Ideas Competition.
Last month she was also our Featured Designer on BootCraft where she shared her What A Plank drill plus 11 others. I think the crowd favourite has been her ‘Sun’s Out Guns Out’.
Our Featured Designers are hand-picked trainers who share a collection of their workouts with us each month on BootCraft. We’ve had trainers from New Zealand, the UK, the US, Australia, Spain and Canada which, as you can imagine, has created a wide range of styles and variety for trainers to use with their campers.
OK, on to this week’s drill:
What A Plank
Drill length: 15 minutes
Equipment needed: Nothing
This upper body challenge starts with longer cardio sets paired with small isometric holds and then as time intervals change, the challenge becomes longer isometric holds.
45 sec. cardio move / 15 sec. Plank hold
- Mountain Climbers / Plank
- Tricep Jacks (do a Plank Jack, then a Tricep Push Up. Repeat.) / Plank
- Wide Catcher Hop (from Plank, hop up to wide low Squat) / Plank
- Donkey Kicks / Plank
- Windshield Wiper (from Plank one leg swings up and over to other side then other leg follows, back and forth like windshield wipers) / Plank
Same 5 exercises, change to 30 sec. cardio / 30 sec. hold.
Same 5 exercises, change to 15 sec. cardio / 45 sec. hold.
For round 3 You can vary the plank holds to Side Planks or Hovers.
I run Boot Camp classes at a large athletic facility in Columbus, Ohio. I am passionate about building a Boot Camp community within our larger community. My aim is to push clients to achieve what they think they cannot achieve when they walk in each day. When class ends, I hope we have come through the experience feeling stronger together.
I’m a mother of two and my latest project is launching kid fitness programming. B.O.S.S. (Becoming Our Strong Selves) brings the fun of Boot Camp to kids. I’m so proud of the hard work these kids put in and their dedication to making healthy choices!
For more drills like this and other’s that are really not like this at all, check out BootCraft.
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.