Dumbbell HIIT Bootcamp Workout

This weeks workout was shared by Leah Bleakley. Thanks Leah!

Share your awesome workout here.

Superset Bootcamp

Time: 60 minute

Equipment: Dumbbells, Cones

Warm Up

Set up a 20m x 15m rectangle of cones around you space.

• 1st lap walking, at each corners 4 tap jacks
• 2nd lap jogging, at each corner 4 jumping jacks
• 3rd lap right side shuffle, at each corner 4 plyo jacks
• 4th lap left side shuffle, at each corner 4 frog squats
• 5th lap skipping, at each corner 4 plank jacks

Tap jack: Arms follow a standard jack, legs are high knee marching. As leg come up clap hands under leg. Great for individuals with foot injury or have difficulty jumping.

Plyo jack: You jump out, just as you would in a jumping jack, but slightly slow things down and add a deep squat. When you jump your feet back together, you land in another deep squat.

Workout

Drill 1:

Supersets:

50 Sec work 10 sec rest. Repeat 3 times.

A1) Push Ups
A2) 1st Set: DB Row. 2nd Set: Alternate neutral grip and pronated grip row. 3rd Set: Alternate neutral grip, pronated grip and rotate palm to face outwards.

B1) Lunge with DB curls
B2) Romanian Deadlift

Core straight sets:

C) 1st Set: Elbow Plank. 2nd Set: Right Side Plank. 3rd Set: Left Side Plank.

Tabata finisher:

20 sec work 10 sec rest – 8 rounds. Do 2 rounds of each:

1. Line Jumps
2. Jacks
3. Skaters
4. Mt Climbers

Drill 2:

50 Sec work 10 sec rest. Repeat 3 times.

A1) DB Pullovers
A2) DB Push Press

B1) 1st Set: Squat. 2nd Set: 2-2-0 count squat. 3rd Set: 0-3-3 count squat.
B2) 1st Set: Glute Bridge w/weight on hips. 2nd Set: Single Leg Glute Bridge Right w/ weight. 3rd Set: Single Leg Glute Bridge Left w/weight.

Note: 2-2-0 count = 2 seconds down, 2 second pause at bottom, fast up! 0-3-3 count = normal down, 3 second pause at bottom, 3 seconds to come up.

Core straight sets:

C) 1st Set: Cross Leg Crunch Left. 2nd Set: Cross Leg Crunch Right. 3rd Set: Russian twist w/weight.

Tabata finisher:

20 sec work 10 sec rest – 8 rounds. Do 2 rounds of each:

1. Squat Jumps
2. Squat Thrusts
3. Plyo Jacks
4. Surfer turns

Cooldown

Stretch

About Leah

Hey there name is Leah! I am owner/trainer at Fit 2 You by Leah. I am a traveling trainer and bootcamp instructor.

I have been instructing for over four years. My certification is thru AFAA and ACE. I have extensive experience in teaching boot camps, body pump classes, yoga and personal training. I also served in the U.S. Army where I learned my fundamentals of boot camp, ways to push and encourage my team beyond what they believed they could have accomplished. I simply love what I have been blessed to do!

Original image: CircaSassy

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