Today’s workout is from Karen Drozdowski. I thought it might be a good one for those who are stuck doing bootcamp indoors at the moment.
Full Body Trifecta
Need: dumbbells, mats & cones
Set up: ROW 1: Weights of choice depending on exercise. ROW 2: mats. ROW 3: cones
Warm Up
3- 5 min of dynamic exercises.
Main Drill
Clients start at any station where they will do each exercise for 50 seconds. They have 10 seconds to get to the next station which should be about 10 yards away. Once they complete all 3 stations in their row they move onto the next row. Give a 1 minute rest every 3 rounds. Each circuit should last about 17 minutes Repeat circuit 2-3 times.
For example, the first 2 rounds might look like this: Thrusters, Scissors, Squat Jacks, Kick backs, Flutter Kicks, Mountain Climbers.
ROW 1 Exercises (dumbbells):
- Squat Thrusters
- Tricep Kick Backs
- Walking Lunges w/ DBs
- Hammer Curls
- DB or KB Swings
ROW 2 Exercises (AB work):
- Scissors
- Flutter Kicks
- Coffin Sit ups
- Bicycles
- Plank
ROW 3 Exercises (body weight)
- Squat Jacks
- Mountain Climbers
- Split Lunges-prisoner style
- Burpees w/ pushup and tuck jump
- Surfer Turns
Finisher
End with 4 minutes of:
- 20 yard sprint then turn around
- 10 yard bear crawl
- 10 yard broad jumps
About Karen
Karen does indoor and outdoor bootcamps in Cypress, TX. She enjoys creating unique workouts that keep clients interested and challenged. Her goal is to help people experience fitness in a way where they are having fun yet constantly feeling the benefits of their workouts. Using timed intervals is a great way that even the not so fit clients can still participate. Check out Transform Me Fitness.
If you would like to share a workout with us, like the one above, please use the Submit A Workout page.
Guest submissions are workouts shared by awesome trainers from all around the world. You can read a bit more about this author under the workout above.. To become one of these awesome trainers why don’t you submit one of your own?
Used this one in my bootcamp. Followed it to the tee! Everyone loved it! Went 9 stations and then took a one minute break. Did this four times. Perfect!
This site is awesome and really gives me great ideas that I can actually use. Thanks so much!
Do you have an e book with a bunch of these?
Hey Sean,
Yes this one looks great. As for the ebooks there are a few links in the sidebar that you can have a look at. I’ll let you make your own mind up.
Kyle
I did this one this morning with a group of 8. Had 6 stations in each row, did the 50/10sec ratio, with 1 min rest after 6 stations. I repeated the entire session twice which took nearly 50mins (some of the10 sec change-overs took a bit longer as they raced to get to the next one!). The group really enjoyed it, and the variety of stations kept it interesting. Thanks heaps!!!
Awesome, it looks like you guys really enjoyed this workout.
ERM…. what are surfer turns??????
Always looking for different exercises to keep things interesting. So maybe a request for other readers to submit some of their own inventions, experiments, variations etc?