Thanks to Stacy Iamele of Popupfit for sending in this little gem of a workout.
Cardio Blast Mini Circuits
Length: 40 minutes
Equipment needed: Kettlebells, Dumbbells, Mats
Grab a partner. Pair clients of similar fitness level.
Exercise 1 will be done together with no equipment.
Exercise 2 and 3 are done using shared equipment. Partner 1 with a Kettlebell and Partner 2 with Dumbbells, then switch.
Do each circuit twice. All exercises for 1 minute.
Cardio Blast 1
Warm Up Exercises (3 min)
1 minute each with no rest between:
- Jumping Jacks
- Butt Kickers
- High Knees
Circuit 1
Each exercise below 1 min each. 15 sec transition time. I use a timer (workouts +).
- Together: Hold Plank + Alternate Slap Hands
- Kettlebell: Goblet Squats
- Dumbbells: Arnold Presses
Repeat
Rest 1 min before continuing on to…
Cardio Blast 2
Burpee Variations (3 min)
Pick a few variations and change at random intervals for 3 minutes.
Circuit 2
This circuit is longer, because you do Exercise 2 and 3 twice for each side. 1 min each, 15 sec transition time.
- Together: Plank with Feet Lift: Partners put feet together and alternate lifting feet together while in plank (5 sec each side)
- Kettlebell: Bicep Press L, then R
- Dumbbells: Brazilian Lunge with Knee Drivers with weights in front L, then R
Repeat
Rest 1 min before continuing on to…
Cardio Blast 3
Mountain Climbers and Bicycle Crunches. Wwitch every 30 sec for 3 minutes.
Circuit 3
Each exercise below 1 min each. 15 sec transition time.
- Together- Push Up + Slap Hands
- Kettlebell: Russian Twist
- Dumbbells: Shoulders Presses
Repeat
About Stacy
Stacy Iamele started hosting bootcamp workouts at her house when our local bootcamp instructor moved away. She got certified and now runs a small bootcamp in Catonsville, Maryland in her neighborhood, parks and at local businesses. Stacy is a Tabata Bootcamp certified instructor. Her workouts combine cardio and strength intervals for a total body workout. She mixes bodyweight exercises with weights, kettlebells, resistance bands, gliding disks, medicine balls, bender balls and dumbbells. No two workouts are the same. The workouts are designed to push you at any fitness level.
Got a workout to share? Send it in here.
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.
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