This drill is an entry to our 2020 Bootcamp Ideas Workout Competition. It was sent in by Kirstyn Campbell.

Heavy Handed Fiva

Drill Length: 45 minutes

Warm Up:

• Pelvic Floor and Transverse Activators (deep core) x 10
• Dynamic stretch for whole body

Main Drill Round 1:

• Partner 1 x 15 squats
• Partner 2 Walking Press ups (walk from tricep press up to normal press up) until P1 finishes, then swap

Repeat x 5 min

• Skaters x 10 & High Knees (march if PF are weak) x 20

Repeat x 4 rounds

Sally (Flower) by Moby song – 4 point Prone Hold, Press Up on every “Sally”
(reset deep core as often as you feel it release)

Rest x 1 min

Main Drill Round 2:

• Partner 1 x 10 Elevated Lunge Dips (each side) (squat kick if can’t lunge)
• Partner 2 Mountain Climbers (1. standard on the ground, 2. elevated, 3. standing hands on head crossing elbow to knee) until P1 finishes, then swap

Repeat x 5 min

• Skaters x 10 & High Knees (march if PF are weak) x 20

Repeat x 4 rounds

Elevator by LZ7 song – First verse Squats. Second verse Squat Kick. Third verse Squat Tap Back. Chorus Squat Jump. (lighter option on PF is no Jumping)

Rest x 1 min

Main Drill Round 3:

• Partner 1 x 20 Crab Pit Touches (keep booty off the ground, hold hips & shoulders level using core, alternate walking hands directly up to sweaty armpit)
• Partner 2 Tricep Dips (any appropriate alternative for weak wrists) until P1 finishes, then swap

Repeat x 5 min

• Skaters x 10 & High Knees (march if PF are weak) x 20

Repeat x 4 rounds

Tubthumping by Chumbawamba song – Bridge Squat Kick. Chorus High Knees with Burpee on “Knocked down”. Verse Press ups
(lighter option for core – step out burpee. March high knees if PF are weak)

Rest x 1 min

Cooldown:

Static Stretches

About the entrant:

I specialize in training mum’s, with Pre and Post Natal training and a passion to teach women how to listen to and exercise their bodies right!

Bootcamp, Boxing and small group rehabilitation Tight Mummy Tummy & Bits in NZ (KC Fit), as well as online via a mum’s fitness membership KC Fit @ HOME.

Instagram: @kcfitnz

View all 2020 competition entries.

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