Today’s heart starting workout is courtesy of Sammie Kennedy, you can check out more about her at SammieKennedy.com
Grab your dice and get ready for a fun workout! For this workout you will need a single “die” or one of a pair of dice.
Here’s how it works –
Your workout will consist of 12 exercises completed in the order shown. Each exercise will be allotted 60 seconds so set a timer that you can see the 60 seconds count down (online interval timers on a laptop are great to keep track or iphone timers like “UltraTimer”).
Kyle here, I really like A HIIT Interval Timer on my Android phone.
Be sure to warm-up first before beginning this exercise rotation!
Roll the dice and see what number you have rolled.
Multiply that number by 10 and that will be the number of seconds you will perform the exercise.
Whatever time you have remaining in the 60 seconds is your REST before you move on to the next exercise. As an alternative to rest I have outlined a few static hold exercises you can perform until the next 60 seconds begins if you’d like more of a challenge.
Immediately roll the dice again and continue with the next exercise on the list at the start of each 60 seconds.
Once you have completed all exercises in the list, rest for 1 minute. Repeat the circuit 3 times.
- Sumo Squats
- Foot Fire
- Alternating Lunges
- Tricep Dips
- Curtsy Lunge
- Plank Rows
- Mountain Climbers – Can modify to a high knee run or march
- Squat Jacks – Can modify to regular jumping jacks
- Plank Hip Rotations – Can modify to regular plank
- Burpees – Can modify to squat
Static Hold Exercises (Optional during the remainder of the 60 second period)
Round 1 – Wall Squat
Round 2 – Plank
Round 3 – Sumo Squat Hold
Round 4 – V-Sit Hold
Sammie Kennedy is a Fitness Expert and Women’s Boot Camp Instructor in Toronto, Canada. She’s been teaching boot camps and transforming lives for nearly a decade!
Learn more about Sammie and her Boot Camps at www.SammieKennedy.com
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Image (CC): oskaree
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.
Andrea Riddoch says
what is fooot fire, sumo squats, t jumps? Sure I just have a different name for them
Sammie Kennedy says
Foot fire is a fast run. like a foot ball run on the spot.
Sumo Squats are wide squats or plie squats
T jumps you stand feet together and hop forward, back and side to side to draw a t.
Thanks for jumping on here and replying Sammie!
Andrea Riddoch says