Boot Camp Workout……..

Bootcamp

This is an insight to last night’s boot camp workout.  Feel free to try it out.  This uses only body weight exercises, so you don’t need any additional workout equipment (except for some markers).  Grab a friend to train with you and give this a blast.

Warm Up – Make sure that you give yourself a good warm up and prepare your body for exercise.  Take into account what exercises you are going to do and ensure that you are ready to train.

Main Session

Set out 4 markers that have around 60-80 metres between them in a square(ish) shape.  Number them in your head 1 to 4.

The way you will work this is as follows:

Format One – Complete exercise at Marker No 1.  Run to Marker No 2.  Complete the exercise again.  Now run past Marker No 3 to Marker 4.  Complete the exercise again.  Now run past Marker No 1 and 2 to Marker No 3.  Complete the exercise again.

Reps – Set yourself a rep range that you will be able to complete at each exercise level, but by the last set of exercises it will be hard, but you will still be able to complete them.  I would recommend anywhere between 5-10 reps.

Exercises – Use the following exercises:

  • Press Ups
  • Sit Ups
  • Squats
  • Alt Leg Squat Thrust

Complete the format for each exercise alone.  Have a brief water break before moving to the next exercise.  Finally complete all 4 exercises each time.

Have a break before going to Format Two.

Format Two – Complete exercise at Marker No 1.  Run past Marker No 2 and 3 to Marker No 4.  Complete exercise.  Run past Marker No 1 and 2 to Marker No 3.  Complete exercise.  Run past Marker No 4 and 1 to Marker No 2.  Complete exercise.  Run past Marker No 3 and 4 to Marker No 1 – Set complete.

Use the same reps and exercises as before, but only use 1 exercise per set.  Have a water break after each set.

Cool Down – Return the body to a rested state.  Make sure that you stretch off all the major muscle groups that you have used.

Have a go at this.  If you do, let me know how you got on.

Have a fit and healthy day.

Rob 🙂

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