This week’s workout was sent in by Sanem Bourdier. Thank you Sanem!

RUH Circuits

(Run Up Hill Circuits)

Workout Length: 30 minutes

Equipment Needed: Bench and a Hill

Set Up

Where I have my bootcamp sessions there is a 100 meter long grass hill with a round concrete table (about 60 cm high) at the bottom of it. So I created this circuit drill and found it very successful. Once every 6 weeks I bring the drill back with different exercise ideas.

You need 2 small buckets located at the top of the hill, 1 of them containing a good selection of abdominal exercises while the other contains a variety of burpees (see examples below). All exercises are written on a rolled piece of paper tied with a string.

Warm Up

I have my clients warmed up before starting this drill. Warm up usually starts with 1 lap (400 meters) jog at the track, a few mobility and flexibility exercises following with Tabata with 4-Exercise Drills.

Total warm up is about 10 minutes long.

Main Drill

The drill has 3 circuits and 2 rounds of the same circuit. Each circuit has 3 exercises; the first 2 of them using the concrete table and last one is running up hill and picking up the exercises out of one bucket.

Round 1: For their third exercise boot campers run up hill together and one of them picks 1 exercise paper from the “Abdominals” Bucket.

Round 2: They run again, but they get their exercise out of the “Burpees” Bucket. All the boot campers do the exercises together.

Circuits

Here is a sample outline;

Circuit 1

1. Single Leg Suspended Lunge on the table (each leg 45 seconds)
2. Inclined Diamond Push Ups on the table (45 seconds)
3. Run Up Hill, Pick 1 Exercise (Alternate Core / Burpee)

Circuit 2

1. Inclined Push Up to Side Plank on the Table (45 seconds)
2. Single Leg Squat and Sit on the Table (45 seconds)
3. Run Up Hill, Pick 1 Exercise (Alternate Core / Burpee)

Circuit 3

1. Alternating Leg Step Ups with Knee Drive on the Table (45 seconds)
2. 4x Triceps Dip Pulses, 4x Regular Triceps Dips on the Table (45 seconds)
3. Run Up Hill, Pick 1 Exercise (Alternate Core / Burpee)

Kyle here: I would probably make this workout longer by running each circuit 3 or 4 times instead of just twice, especially if you only have a short hill.

Abdominal Exercise Samples

• Criss-Cross Abs (x30 each side)
• Suicide Planks (x30 low and high planks)
• “V” Knee Ups (x30)
• Leg Scissors –Shoulders off floor (x30)
• Low Plank Hip Drops (x30 drops each side)
• Side Plank Hip Drops (x20 each side)
• High Plank Opposite Shoulder Tap to Push Up (x15)
• Star Crunches (x30)
• Leg Lowers (x30)
• Reverse Crunches (x30)

Burpee Samples

• Double Jack Burpees (x10)
• Chest to Floor Burpees (x15)
• Burpee to 3 Squat Pulses (x10)
• Burpee Hip Escapes (x5)
• Side Climber Burpees (x10)
• Burpee with Push Up (x15)
• Double Knee Drive Burpees (x10)
• Double Jack Burpees (x10)
• Suicide Plank Burpees (x10)
• Burpee to 4x Mt Climbers (x5)

About Sanem

I am an ACE Certified Personal Fitness Trainer working as an instructor for a private Boot Camp company (Better Bodies Bootcamp) in Singapore.

I rather to implement functional full body exercises on my campers in a game base, fun and personally modified way.

My other credentials are: Certified Spinning Instructor, TRX Suspension Training Accredited, Certificate of Sport and Exercise Nutrition, Certificate of Orthopedic Exercise Specialty, Certificate of Post and Pre Natal Exercises Training.

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