Four By Four Bootcamp Workout

This week’s workout is from Cliff Holding of Edinburgh Fitness. Thanks Cliff!

4×4

Time: 60 minutes

Equipment: Jump Ropes, Kettlebells, Dumbells, Mats, Step and Risers, Interval Timer

Warm up and Game

Jogging around in a large circle and carrying out instructions i.e. high knees, heel flicks, jumps, touching the ground, changing direction etc.

Game (of your choice) e.g. Piggy Back races across the studio, 5 squats and return. Change over and repeat.

Main Bit

The main workout consists of 4 stations of 4 exercises.

Split the group into 4 teams and allocate them one of the 4 stations to start at.

Each team completes the 4 exercises at their station and then moves onto the next station clockwise.

Timing

Round 1

30 seconds work / 10 seconds transition to the next exercise.

30 seconds to move onto the next station.

Round 2

45 seconds work / only 5 seconds transition to the next exercise.

30 seconds to move onto the next station.

Stations

Station 1:

1. Jump Rope
2. Jumping Jack Burpees (a Burpee with 4 Jumping Jacks combo)
3. Box Straddle Jumps with a squat (start in a squat with one leg either side of a step and risers, jump up onto the step and jump back down into the squat)
4. Box Jump

Station 2:

1. Mountain Climbers
2. Star Jumps
3. Sprints across studio
4. Two Step Side Shuffles

Station 3:

1. Kettlebell Swings
2. KB Thrusters
3. KB Goblet Squats
4. KB Up and Downs

Station 4:

1. Elevated Push Ups (feet on box)
2. Dumbbell Renegade Rows
3. DB Lateral Raises
4. DB Lunges (DB held above head and lunge with opposite leg, change half way)

Finisher

4 minute circuit:

1. 4 Burpees
2. 4 x 10 metre sprints across studio and back

Cooldown

Stretches to finish

About Cliff

I am a PT and Metafit instructor as well as being a Bootcamp Instructor.

I work in Edinburgh, Scotland in a Health Club as well as holding classes in Studios around Edinburgh.

I am orginally from London but moved to Edinburgh in 2006. It is a beautiful city.

Also check out Cliff’s last contribution, Friday Night Frenzy.