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

Set-up:

Each participant has one set of dumbbells (or more if they want to modify/challenge themselves).

Outline:

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.

Warm-up:

Rehearse active rest exercises – butt kickers, high knees, jacks, boxer shuffle, high-low kicks

Supersets:

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

A3) Burpees
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)
B8) Pushups

Finisher:

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.

About Janine:

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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This workout is part of our 2015 Bootcamp Workout Competition. Check out the awesome prizes up for grabs and find out more here.

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