This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Tracy Burns of Onetake Fitness Studio.
Dave & Evad (Accumulator)
Workout Length: 45 mins
Equipment Needed: Kettlebells, Mats (Any equipment of your choice can be used for this workout)
Wrist rotations, arm rotations, body rotations, lunges (forward & side), butt kicks & jumping jacks…
This is an accumulator workout with 30 sec work with a 30 sec rest between each one as you add each exercise on.
Round 1 – Dave
Dave consists of 6 exercises of your choice, here are some I use but I do change them around when I do this workout.
- Kettlebell Swings
- Power Jacks
- Squat & Press (using KB)
- Push Ups
- Upright Row (using KB)
Round 2 – Evad
Dave’s evil twin Evad so basically you’re doing the exercises above in reverse order you can knock an exercise off but I just do it again.
Finisher is Sally she is the sister of Dave & Evad so you play the song called Flower by Moby.
Every time it says ‘bring Sally up’ you stand up every time it says ‘bring Sally down’ you go into a squat hold this can be done with an exercise if your choice.
Cool Down Stretches
My name is Tracy I work along side my trainer at Onetake Fitness Studio doing bootcamp classes. I’m based in the UK.
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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