Thanks to Lisa O’Donnell Wolfe for sending in this rippa of a workout.
Just Keep Hiiting It
Time: 50 minutes
Equipment needed: Each camper will need a set of light dumbbells, Station Cards, Cones
This workout uses four stations with 3 Strength exercises that include an Upper Body, Lower Body, and combined Upper & Lower Body.
At the end of each round, perform a Cardio move. S#1 / S#2 / S#3 / Cardio. Then either repeat the station 2 more times OR change stations and complete 3 rounds through the stations.
Timing is below:
Station Timing (3 Rounds total):
- Strength Move #1 – 40 Seconds / 10 Sec transition
- Strength Move #2 – 40 Seconds / 10 Sec transition
- Strength Move #3 – 40 Seconds / 10 Sec transition
- Cardio Move – 60 Sec 1st time through; 45 Sec 2nd time through; 30 Sec 3rd time through.
60 Sec REST in between each station.
1. Overhead Shoulder Press w/ Dumbbells (40 Sec / 10 Sec Rest)
2. Clockwork Lunges w/ Dumbbells (40 Sec/10 Sec Rest)
3. Push Press w/ Dumbbells (40 Sec / 10 Sec Rest)
Cardio: Jump Lunge Plus (60 Sec Round 1 / 45 Sec Round 2 / 30 Sec Round 3)
1. T-Raise w/ Dumbbells
2. Deadlift w/ Dumbbells
3. Deadlift into Upright Row
Cardio: Mountain Climbers or Mountain Leapers
1. Tricep Push Up
2. Crab Kicks
3. 4 Donkey Kicks into Inchworm
Cardio: Jumping Jacks
1. Bicep Curl to Hammer Curl w/ Dumbbells
2. Walking Lunges w/ Dumbbells
3. 2 – 1-1/2 Lunges, then 1 Hammer Curl with Dumbbells
Cardio: Bear Crawl
As always, offer easier options for those clients who may be just starting out or have limitations.
Kyle tip: At 50 minutes with just breaks between stations, you may want to run this for just 2 rounds on each station or run just 3 stations. See how your group goes.
I have been in the fitness industry for over 20 years. My resume includes group ex instruction, personal training, and a Master Trainer for Powder Blue Productions, Beachbody and Train Dirty Fitness. I am also a Mind and Body Transformation Coach. My website is lisawolfecoach.com.
Hey trainer, got a workout idea you’d love to share with the community? 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.
Love it – what about rest between the cardio rounds so they’re not just doing the move for 2:15 straight?
Kyle Wood says
Ah, the format goes exercise 1, 2, 3, cardio move, 1, 2, 3, cardio move, 1, 2, 3, cardio move. So they don’t do all 3 rounds of the cardio move in one go, it get’s broken up with the strength exercises.
Amy Bush says
Love this workout! I used S3 to incorporate both muscle groups S1 & S2 in the combo move to keep those muscle groups working to fatigue…and if I could also in the cardio move! Great format. Can’t wait to teach it and participate tonight. I am going to try getting 5 different sets in (not in stations but in a flowing class).