This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Dorene Campo from the, USA.
Fast & Furious Fighting Finisher
Drill Length: 4 minutes (20 sec work/10 sec breaks x 8) Tabata sets – if doing as a Partner set you can split into 2 sets of 2 min each or go hard and do 4 min ea and split it into half kicking/half punching sets!!
Drill Category: Finisher
Equipment needed: Boxing gear
How it works:
This is a great Finisher for when you are doing Boxing/Kickboxing Classes or even if you need to add a little fast/furious fun to the end of any other workout!!
If with a partner:
One Partner holds tombstone pad (punch pad), while other Partner (boxer) goes for 4 rounds of non-stop Left/Right Jab/Crosses in fighting stance for 20/10 Tabata sets completing 2 min. (Be sure to push your partner by cheering them on with voice commands to “keep going”, “don’t stop”, and informing them of ___sec left for a full intensity Finisher!!
If no partner is involved or not enough people in class to do “partners”, you can either do Speed = Air Punches or punch a heavy bag (if available).
REST: 1 min. Then repeat with other Partner holding pad and other Partner punching.
OPTION: Do 2 min non-stop punching / 2 min non-stop front kicks each for 4 min ea
My name is Dorene Campo and I have been doing Private Personal Training and Bootcamp classes for about 10 years now! I have to say “I LOVE IT”. I started training to help myself get back into shape since I had lost my desk job and gained a few pounds from depression. I also had hip surgery due to a hip tumor and it was a struggle getting around, and I wanted to find a better way then taking painkillers. I saw how much I enjoyed training and how I could create such fun workouts and thought I would love to be able to teach it to help others. So, I went back to school, got my diploma and certifications and I decided to start my own business and it’s grown from there. I now work out of my home or go to people’s homes, jobs, schools, or wherever they ask me to go and I create classes that they enjoy and keep them coming back for more. I also do the Personal Training for those that like the one-on-one aspect. It definitely is a lifetime career for me and I hope that I have inspired a few of my clients along the way to stay in shape and have fun doing it!
Website: Trinity Transformations
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.