Today’s post is from Amy Kelley of Amy’s Bootcamp. Thanks for sharing Amy!
Time: For a 60 minute workout
Equipment needed: Battling Ropes, Cones, Cards (for writing stations on), Tyres
It’s 5 O’Clock Somewhere
Mark out 12 stations in a large circle and label them 1 to 12 corresponding to the hours on the dial of a clock.
Campers move around the circuit clockwise, starting at 1 o clock and finishing at 12 o clock. They only change stations once the person at 5 o’clock has completed all 60 rope slams.
Do it twice!
|1 o’clock||Prisoner squats on BIG TIRE w/ BALL|
|2 o’clock||BIG TIRE sit ups|
|3 o’clock||SMALL TIRE hand release push ups|
|4 o’clock||Sprawls (hips to ground)|
|5 o’clock||60 ROPE slams||TIMEKEEPER!|
No one moves until this person is done.
|6 o’clock||Lateral SMALL TIRE slams|
|7 o’clock||SMALL TIRE glute bridges|
|8 o’clock||SMALL TIRE lateral jumps (feet together)|
|9 o’clock||SMALL TIRE uphill walking lunges|
|10 o’clock||SMALL TIRE tricep pushes|
|11 o’clock||SANDBAG deadlifts|
|12 o’clock||BIG TIRE flip 5X sprint back to cone + repeat|
I am from Kentucky, USA. I have loved fitness my entire life. It is my passion. After years of teaching a variety of fitness classes as well as being passionate about one on one Personal Training, I have decided to expand on helping others work toward their health/fitness goals by creating a program that WORKS!
We love to work outdoors but the weather forces us indoors in the winter at times. We love our tires, ropes and hill sprints!! Our Facebook group: Amy’s Bootcamp
Got an awesome workout to share with the community? Send it in it here.
If you want more workouts to use your tyres and ropes with, check out this collection of workouts and exercises I put together.
Guest submissions are workouts shared by awesome trainers from all around the world. You can read a bit more about this author under the workout above.. To become one of these awesome trainers why don’t you submit one of your own?