Sadistic Abdominal Bootcamp Drill

I’ve got another great core drill from Leon Melnicenko. This is definitely an advanced drill, not for beginners.

Plank Punishment

Time: approx 5 min

Get the campers to spread out in a line side by side and assume the plank position. Make sure they have a small gap either side to exercise.

Follow this sequence:

• Plank 10 seconds followed by 10 press ups.
• Plank 20 seconds followed by 10 press ups
• plank 30 seconds followed by 10 press ups.
• plank 40 seconds followed by 10 press ups.
• plank 50 seconds followed by 10 press ups.
• plank 60 seconds followed by 10 press ups.

Rules

• This drill should be performed continuously until finished.
• After the group have performed a set of press ups the stop watch will start when everybody is back in the plank position.
• Knees must be off the floor at all times.
• For beginners alter time and reps.

I tried this for the first time this morning with my intermediate/advance group and they just scraped through.

About the sadist creator

I run a fitness bootcamp in Plymouth (uk) www.sound-fitness.co.uk

P.S. Check out Leon’s website. He calls his bootcamp Team Training which I think is a great way to remove a lot of the negative connotations associated with the word bootcamp.

Image: The U.S. Army

Kyle Wood

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.