Another sharp workout today from Jo Sharp of Sharp Moves.

Jo has a wide range of fitness levels in her groups so she finds an easy way to get everyone working to their limits by doing timed intervals instead of reps and offering less challenging options for less fit clients.

The One Minute Bootcamp Workout For Everyone

This is a simple but effective total body workout which can challenge your fittest clients to those who are just starting out. I also find it a good workout to correct technique.

Location: Suitable for indoor/outdoor

Equipment:  Hand weights for each client – size depending on individual clients. Interval timer.

Warm Up

Jog or walk followed by partner runs.

Set up 10m run and pair clients up. Number 1 person runs to 10m mark and back x 1 while Number 2 person squats. Swap over.

Keep increasing the run laps x 1 each round until clients are running 10m x 10.

Workout

Complete the following circuit as a group in the following order:

1. 1 minute Squats with suitable weights
2. 1 minute Jump Squats
   less challenging option: Step Ups
3. Run lap of training area
   less challenging option: walk half lap (can keep weights)

4. 1 minute Floor Chest Press
5. 1 minute Push Ups
   less challenging option: Kneeling Push Ups
6. Run lap/walk half lap

7. 1 minute Deadlifts
8. 1 minute Burpees
   less challenging option: Low Impact Burpee
9. Run lap/walk half lap

10. 1 minute Crunch with weight
    less challenging option: no weight
11. 1 minute Plank
    less challenging option: Kneeling Plank
12. Run lap/walk half lap

Rest 1-2 minutes then repeat the above three more times (for a total of 4 rounds).

Cooldown

About Jo Sharp

Hi, Jo Sharp here from Sharp Moves Fitness. I have been involved in the fitness industry for about 18 years. I started out training police recruits and now have my own business which is based both in Sydney and Bali.  Love training outside and including the elements in my sessions – nothing like a coconut tree chest press.

Connect with Jo on Facebook – Sharp Moves.

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