The One to Fifteen Bootcamp Workout

This weeks crafty workout comes from Katy Ross of KickStart Personal Training in the UK.

The Pyramids

• Goals: Crosstraining/HIT
• Time: 60 minutes
• Equipment: Kettlebells, Mats

1 to 15 15 to 1

This is a workout I use 1-1 but can be adapted to a group environment. You can chose the amount of round depending on the time you have as well as client ability. I use 3 round in the example.

This is a half cardio half resistance workout, for the first round your cardio exercise may be squat jumps and your resistance exercise may be a kettlebell swing so this would work like:

• 1 Squat Jump – 15 Kettlebell Swings
• 2 Squat Jump – 14 Kettlebell Swings
• 3 Squat Jump – 13 Kettlebell Swings
• 4 Squat Jump – 12 Kettlebell Swings
• 5 Squat Jump – 11 Kettlebell Swings
• 6 Squat Jump – 10 Kettlebell Swings
• 7 Squat Jump – 9 Kettlebell Swings
• 8 Squat Jump – 8 Kettlebell Swings
• 9 Squat Jump – 7 Kettlebell Swings
• 10 Squat Jump – 6 Kettlebell Swings
• 11 Squat Jump – 5 Kettlebell Swings
• 12 Squat Jump – 4 Kettlebell Swings
• 13 Squat Jump – 3 Kettlebell Swings
• 14 Squat Jump – 2 Kettlebell Swings
• 15 Squat Jump – 15 Kettlebell Swings

This would complete round 1 of 3. I would then change the cardio exercise to mountain climbers and the resistance exercise to press ups and complete in the same way I would then move on to round 3 of 3 where us would use star jumps for the cardio exercise and the resistance exercise  to leg lifts. That would complete my workout but as I said earlier extra/fewer rounds can be added or taken away to suite group.

Kyle’s note: Some other combo’s you could use for rounds 2 and 3:

• Push Ups and Kettlebell Goblet Walking Lunges
• Kettlebell Squat to press and Kettlebell 1-arm Rows
• 1-leg Kettlebell Deadlift and Feet-up Crunches
• 10m Shuttles and Crunch Holding Kettlebell
• Mountain Climbers and Jump Lunges

About Katy Ross

Katy Ross is a self employed personal trainer based Lancashire, UK. She is 20 years old been in business only 8 months. She also runs various group exercise groups as well as a new bootcamp.