Today’s workout is from Christa Berry-Bortolin of Toadal Fitness.
It actually included a spinning section as well making it a 20/20/20 workout. Seeing as most of us don’t have access to spin bikes during our bootcamps I cut it out. Still, these two 20 minute drills will leave your clients begging for more mercy.
20/20
Time: 60 minutes (with warm up and cooldown)
Equipment: A set of DBs for man makers (or do them with bodyweight) and for the cross body sit up.
Round 1 – Decreasing rep rounds
(20 minutes)
Start with 15 reps of each, then 13, 11, 9, 7, 5, 3, 1
- Manmakers
- Jumping Lunge (per leg)
- Mountain Climbers (per leg)
- Push ups
- Tricep Dips
- Cross Body Reach Situp w/ Weight
- Leg Lifts
- Chinees
- Run
Chinees:
Its basically like a sprinter sit up (see video below) but you keep your arms straight at your side. You start in a supine plank, sit up to your hips bring one knee to your chin and lay back down. Then repeat with the other side. Make sure you keep tight on the start and end plank position on your back. No resting your feet on the ground.
Round 2 – Swap it out
(20 minutes)
3 rounds:
First round do burpees, second time through do sit ups and the final time through do back flys. The other exercises stay the same.
- 5 Burpees/Sit Ups/Back Flys
- 10 Pike Push Ups
- 5 Burpees/Sit Ups/Back Flys
- 20 Lateral Lunges
- 5 Burpees/Sit Ups/Back Flys
- 20 DB Snatch
- 5 Burpees/Sit Ups/Back Flys
- 10 Hindu Push Ups
- 5 Burpees/Sit Ups/Back Flys
- 10 Plank Jacks
- 5 Burpees/Sit Ups/Back Flys
- 10 Low Jacks
And that’s it. Give your clients a maximum of 20 minutes on Round 1 and then Round 2 (incl all three exercise rounds).
About Christa
Christa Berry-Bortolin is currently a personal trainer and RKC certified crosstraining instructor at Toadal Fitness in Santa Cruz California. She also leads two Fitness and Health courses at the Annual Women building California and the Nation Conference in Sacramento.
The sports that I have enjoyed as a hobby and/or competed in are Triathlon, Skateboarding, Dirt Biking, Surfing, Backpacking, Running, Kickboxing, Snowboarding, Water skiing, Soccer, Diving and Crossfit.
These sports have helped contribute to her love of exercise and knowledge of how using your body correctly will help you achieve your best.
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Did this this am and my campers LOVED it!! ” Best session we have had in ages” thanks BCI!
Manmakers
Jumping Lunge (per leg)
Mountain Climbers (per leg)
Push ups
Tricep Dips
Cross Body Reach Situp w/ Weight
Leg Lifts
Chinees
Run
can some one explain what Chinese is?
Check just below that list of exercises Raymond.
Oops I feel like an ant LOL
Haha no worries mate.
When you say run is that at the end or part of the countdown? Looks like a great workout and excited to try it out.
Make it the same each round. I’m going to guess and say 30-50m is fine.
I used this workout yesterday for my bootcamp and we were only able to make it through the first section, the descending latter. It took my campers at least 40 minutes to complete it. We didn’t even come close to being able to get to round 2 of this. But, my campers loved it. They were terrified of it when it was presented to them, but when they did finish it, they felt very accomplished and wonderful.
Awesome! I guess you could save part 2 for another workout 🙂
I used part 2 of this workout for this mornings workout and it was right at the 20 minutes she planned for. So, I had to add 2 rounds of tababa type intervals at the end. If I use this one again, I will add a 4th round and maybe 5th round with, maybe reverse burpees and sumo squats. The campers did like this, though.
Yes I think campers enjoy having a goal (finish all three rounds) that they can work towards for their workout.
I think part 1 is supposed to just be do as much as you can in 20 minutes.
Yes, that makes sense now. But, once I shared the first part, they had to finish it all, which I love about them! Thanks for all your hard work, Kyle!
Like Krista, I did this session and my group did section 1 for the entire session. I was aware this was going to happen early on and made the decision to let it keep going as they were fully engaged in it. A few new exercises for them which had them intrigues and scared at the same time but they were a hit! Thanks for the ideas and I will run with part 2 another time
Thanks for the feedback Chris. It’s really helpful for other trainers reading this.