A New Guest Bootcamp Workout

Welcome to the last of six free 1 hour bootcamp routines! If you stumbled across this workout by accident, feel free to sign up to get all six workout ideas.

This workout idea was sent in by Sean McCrory.

Core/Cardio Workout

Goals: Core/Crosstraining

Warm Up:

Knee Taps (60 sec’s partner work with the idea being to tap your partners knees without being tapped yourself.)

Circuit One

3 Minute Challenge (1 min each)

Group 1: (Cardio)

• Half Lunge (Left)
• Half Lunge (Right)
• Half Squats

Group 2: (Core)

• Bike Crunches
• Hip Raises
• Reverse Crunches

Circuit Two

Partner Sit Up Challenge (1 min x 3)

Partner 1= Standing on Partner 2’s toes

Partner 2= Quarter to half sit up

(starting with back slightly raised from the ground going further than half way)

Circuit Three

Timed Plank/Run Challenge (4 times)

Partner 1= In Plank position

(advanced people raising a different body part each time)

Partner 2= Run 100mtrs

Both change over when Partner 2 returns, go 4 times each and give their time when complete.

Circuit Four

3 Minute Challenge (1 min each)

Group 1: (Cardio)

• Sprawls
• Grouchos (isomteric sqaut position then take one step forward each leg and then a step back)
• Cross Over Mountain Climbers

Group 2: (Core)

• Spiderman
• Worm Walks
• V Crunches

Circuit Five

Partner Sit Up Challenge (1 min x 3)

Partner 1= Standing on P2 Toes

Partner 2= Sit Up Twist

Circuit Six

Timed Plank/Run Challenge (4 times)

Partner 1= In Plank position

(advanced people raising a different body part each time)

Partner 2= Run

Try and beat previous time

Cool Down

5 mins stretching

If you enjoyed this workout sign up for new workouts and ideas to be sent to your email address.