This workout is an entry in our annual Bootcamp Ideas competition from Lauren Brennen.
Workout type: Strength, Power, High Intensity
Length: 60 minutes
Equipment needed: None!
Complex Sprints #2
Expanded on the workout Complex Sprints.
Set Up:
Cones set at 10m, 20m and 30m away from baseline.
No equipment required!
WARM UP:
- Jog 30m & back, perform inchworms (40secs)
- Jog 20m & back, perform inchworms (30secs)
- Jog 10m & back, perform inchworms (20secs)
Use same running and secs format and repeat this for hip splits* and then dead man sprawls (get down on tummy and arms out to side, then stand up as quick as possible)
*Hip splits are plank jacks on your hands and feet instead of elbows and feet. So jumping legs in and out like a prone star jump.
WORKOUT:
Individuals will choose their own rep levels dependant on fitness and strength level:
- Level 1= x9
- Level 2= x15
- Level 3= x21
There are 4 circuit rounds that they complete with the number of reps in their level for each exercise, then they all finish with same designated sprints (up & back=1). Make sure their sprints are full paced and they earn the 2mins rest (they should need it all). They should somewhat finish around same time, I started my rest time when half the group had finished.
Round #1 – BODYWEIGHT
- Push-ups
- Mountain Climbers (L+R=1)
- Squat Thrust
- Squat
- 10 x 10m Sprints
REST 2mins & Repeat
Round #2 – TRAVELLING
- Bear Crawl (L+R=1)
- Walking Lunges (L+R=1)
- Broad Jumps
- 6 x 20m Sprints
REST 2mins & Repeat
Round #3 – ABS
- Total Ab Crunch (body extended, arms and legs straight, then crunch in with legs and upper body together)
- Plank Straddle Walk Out (on elbows and toes, step right foot out laterally, step left foot out, bring right foot in, bring left foot in=1)
- Russian Twist (R+L=1)
- 3 x 30m Sprints
REST 1min & perform 2 more rounds
Round #4 – CARDIO
- Burpees
- Star Jumps
- Snowboarders (a 180 jump with squat to touch ground, one in front, one behind)
- Ladder Sprint (10m, 20m, 30m, 20m, 10m)
REST 2mins & Repeat
About Lauren
I am owner of New Heights Fitness and have been a trainer for 10 years now. I went from working at gyms to deciding to go out on my own 4 years ago, which started with 8 friends and has now grown into 65 members.
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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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