This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Grant Johnson of Forte Fitness.
Workout Length: 30 Minutes including warmup
Equipment Needed: Kettlebells, Interval Timer
Every Minute On the Minute (EMOM) do 3 KB exercises for 8 reps. Rest remainder of minute when complete.
The sequence has 9 different exercises in total for a full body workout.
Work through the sequence 8 times.
Exercises from above image:
|1||8x Swing||8x Lunge + Press||8x Uneven Push Ups|
|2||8x Clean + Press||8x Smiley’s||8x Goblet Squats|
|3||8x Snatch||8x Six||8x Pass Under Lunge|
Smiley’s: Lateral Swings
Six: Video (in BCI: Ask Facebook Group
I’m a personal trainer and group trainer based in Sutherland Shire, Sydney. I work out of a couple of commercial gyms and do outdoor group training with FORTE FITNESS. Facebook Page: Grant Johnson
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.
Niki York StPierre says
Can you explain the six exercise in third set?
Kyle Wood says
Hi Niki, Grant posted a video of it for us in our Facebook group. Here’s the link: https://www.facebook.com/groups/bootcampideasask/permalink/1261429813934945/?comment_id=1262886043789322&comment_tracking=%7B%22tn%22%3A%22R0%22%7D