Today’s workout caught my attention because of it’s name. I’m sure your clients will appreciate it.
Thanks to Nathan Smits of Roberts Snap Fitness for sharing.
S.H.I.I.T.S
Smits.High.Intensity.Interval.Training.Sessions (clients got a kick out of that)
This a great go to full body workout I implement in my boot camp classes. My studio is just big enough for about 8 people. So what I did was mark out 4 stations and set up each exercise out accordingly. What I have been using is a Tabata timing type format, each exercise 4 times 20s on : 10s off , then we rotate. Any more then that and people really burn out and anything less is to little.
Warm up
- rollers
- crosses & scorpions
- jump rope (1.5min)
- Dynamic stretching
- inchworm
- cartwheels.
Sets
Complete each circuit once.
Set #1 (4 stations)
1: Goblet squat (KB)
2: Box jump (knee height)
3: Lunge and press
4: Step ups (knee height)
Set #2
1: TRX chest press
2: TRX row
3: Box dips
4: Barbell curl and press
Set #3
1: Jumping jacks (resistance band around the ankles)
2: Mountain climbers (TRX)
3: Speed skaters
4: Burpees
Cooldown/Core
3 way plank*
30s each direction x 2 ( forward-right-left)
*simple and effective
About Nathan
Nathan Smits has a Bachelor of Exercise and Sport Science. He is the gym manager & director of personal training Snap Fitness Roberts, WI.
Feel free to contact him at his Facebook page if you have questions or comments www.facebook.com/RobertsSnapFitness
###
Kyle here again –
In case you missed it I’m running 30 Days of Bootcamp Ideas (one idea per day) over on the Bootcamp Ideas Instagram account.
You should come follow along if you aren’t already.
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?
Leave a Reply