Crosstraining: Mixing different exercise methods together for well rounded fitness.
Today’s workout is from Justine Keyserlingk from Just Get Fit in Canada. This is a great example of a simple, balanced workout to use with beginner and intermediate groups. Thanks Justine!
Strength / Cardio Bootcamp Circuit
Equipment: Mats, Dumbbells, Timer
Complete these strength training exercises back to back:
1) Renegade Rows X10
2) Squats (holding DB straight out in front throughout) X15
3) DB lateral shoulder raises X20
4) Bench dips X25
5) Deep sumo squat pulses X30
Followed by 2 minutes of cardio work, broken down into 4 exercises :
- Mountain climbers – 30sec
- Star jumps – 30 sec
- Forearm plank jacks – 30sec
- Skate jumps – 30 sec
Completing all the above once is 1 SET of the circuit. Do 4 SETS of it. Took my students about 30min to complete with very minimal break between. I find if you keep moving and allow for very little rest it actually goes by quicker (obviously..) but also by repeating the routine continuously you find yourself getting into a rhythm where your body starts to move mechanically on its own, taking your mind off the work itself.
Justine Keyserlingk is a certified personal trainer, holistic nutritionist and fitness instructor practicing in Toronto. She started her own health and wellness business called Just Get Fit. She runs a morning fitness bootcamp out of the east end and can be found at Quad East studio, teaching spinning and group fitness classes.
Check out her website – www.justgetfit.ca – where she shares everything and anything on wellness, including fun challenging workouts, music playlists to fuel your workouts, healthy recipes and helpful nutritional info.
Follow her on twitter @justgetfit , and on the official Just Get Fit Facebook page for even more up to the minute health info and pics!
This workout was a reader submitted workout. You can tell because I always attribute the workout at the beginning of the post.
Workouts like these allow me to share a much greater workout variety then I would be able to if it was just me. Which is awesome. If you have a workout you would like to share with the other trainers on this site, use this form.
Guest submissions are workouts shared by awesome trainers from all around the world. You can read a bit more about this author under the workout above.. To become one of these awesome trainers why don’t you submit one of your own?
Team Bootcamp says
Gotta say.. just what the bootcamp industry is crying out for. All our trainers use this site for inspiration. Thanks again.
Thanks Craig 🙂