Welcome to Workout Wednesday!
Today’s workout is from Jess Twomey of NJ Fit Training. I was lucky enough to sit in on one of Jess T’s workouts while visiting NJ Fit Training owner and good friend (also) Jess Griffin.
My wife, Zoe, participated in Jess T’s workout, I haven’t seen her quite that shade of red before.
I was glad I had to just watch because, you know, I had important things to do, like take photos.
Circle of Trust
Time: 1 hour
Equipment needed: NJ Fit Mom clients are required to bring their own set of dumbbells and are also recommended to bring a kettlebell to certain workouts. ‘Invest in yourself’ is their answer to new clients asking why. I think that is an awesome way to put it.
Part A: ARMRAP5 Warm-Up Square
Set up a 15mx15m square with cones. Clients will do 5 air squats at each cone. Clients aim to do as many rounds of the square as they can in 5 minutes.
In addition, between each cone clients will do a travelling walk instead of just running.
- High knee skips
- Crab walk
- Lunge walk
Part B: Plank Races
Split the group into two teams. Teams assemble on the ground at a start line shoulder to shoulder.
One person at a time gets up and runs to the other side of the group. Then the next person goes and so on.
Slowly the team makes it’s way to the finish line.
After the entire team crosses the finish line they must straight arm walk back to the start line. The first team to have it’s whole team cross the start line again wins.
Circle of Trust – R1
Split clients up over the 10 stations. Each should have a kettlebell.
The ‘Pacer’ station is the timekeeper. When the person(s) on that station have completed 30 KB Swings the group moves to the next station.
Before starting the next station though they must run a lap around the circuit. Once they return to their station they can start the next round.
Note: Clients should move their KB to their next station before running their lap.
- PACER – 30 KB Swings
- Push Up Jacks
- Sumo Deadlift High Pull
- Lateral KB Jumps
- Right Arm KB Row
- KB Goblet Lunges
- Left Arm KB Row
- KB Goblet Squats
- Mountain Climbers
- Straight Leg Deadlift
Complete one full round of the circuit before going on to the next part.
Complete this set of exercises once for the allocated time:
- 60s abmat sit ups
- 45s slow bicycles
- 30s reverse crunches
- 15s v-sit hold/hollow rock hold
- 30s sea turtles
- 45s superman raises
- 60s abmat sit ups
Circle of Trust – R2
Repeat the Circle of Trust drill again with the same exercises.
This time though there are two differences. Clients no longer run a lap of the circuit between stations and the number of Swings is reduced to 20 reps.
Here are some of the videos you might need to see of today’s workout. Click here if you are reading in an email.
Push Up Jacks
KB Sumo Deadlift High Pull
KB Straight Leg Deadlift
Thanks so much to Jess Griffin for hosting me again in New Jersey. And thank you Jess T for sharing your workout with everyone on here.
If you like this style of work out, you will want to check out Beyond Burpees.
Jess T was behind some of the games and workouts you will find in there. You will recognize her mixture of fun workouts that kick your ass at the same time.
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.
Erik Klessens says
Thnk you very much for these great ideas of working with a group of persons with different fitness levels.