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
- Single Leg Suspended Lunge on the table (each leg 45 seconds)
- Inclined Diamond Push Ups on the table (45 seconds)
- Run Up Hill, Pick 1 Exercise (Alternate Core / Burpee)
Circuit 2
- Inclined Push Up to Side Plank on the Table (45 seconds)
- Single Leg Squat and Sit on the Table (45 seconds)
- Run Up Hill, Pick 1 Exercise (Alternate Core / Burpee)
Circuit 3
- Alternating Leg Step Ups with Knee Drive on the Table (45 seconds)
- 4x Triceps Dip Pulses, 4x Regular Triceps Dips on the Table (45 seconds)
- 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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