I’m writing to you today from a cafe as bad weather has taken out my internet. I must say though that I have had so much more time and have been much more productive without the internet at home. If you want to get something done (like planning your workouts) try turning off the internet before you start.
Renegade
Goal: Strength
Time: 60 minutes
Equipment: Cones, Mats, Dumbbells, Ropes
Warmup
Warm up game of your choice.
Class Idea
Today’s workout is all about functional and fun bodyweight exercises. Clients will be introduced to several varieties of the bootcamp staple exercises. Exercises will be completed for time in superset fashion.
Supersets
Split the group in two. Have half complete superset one (eg. A1 and A2) while the other complete superset two (eg. B1 and B2). Spend 40-50 seconds on each exercise, complete 3 times. Once A and B are completed, swap and then move on to C and D.
Round 1
| A1. Triple Pushups – pause 3 times on the way down | B1. Band/DB Rows |
| A2. DB Goblet Squat | B2. Side Plank w/ Leg Abduction |
–
Round 2
| C1. 5m Shuffle to Squat Thrust – shuffle sideways 5 metres, do a squat thrust, shuffle back, do another squat thrust, etc | D1. Rope Slams |
| C2. DB Renegade Row Push Up – renegade row each dumbbell and then do a push up, repeat | D2. Mountain Climber Push up – do a mountain climber (one each leg) and then do a push up |
–
Finisher
Keep the group in two teams. Using one rope each, teams must aim to be the first to reach 150 slams. Clients can do a max of 5 slams before they must swap with a team mate. Waiting team mates must hold a plank variation.
Cooldown
Stretch
Image: jerryonlife
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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.
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