The Numbers Workout – Mixed Level Bootcamp Session

This weeks workout is thanks to Jo Sharp at the awesomely named SharpMoves Fitness Training.

The Numbers Workout

The Numbers Add Up to Equal a BURN

Equipment: Skipping Ropes, Cones, Kettlebells

Warm Up

Skipping

• 100 skips 10 push ups
• 90 skips 9 push ups
• 80 skips 8 push up

continue until….

• 10 skips 1 push up

Conditioning

Squat Ladder (set up 2 cones 10m apart – can include weights)

• 10 low squats run to cone 1 jump squat
• Run back to start
• 9 low squats run to cone 2 jump squats
• Run back to start
• 8 low squats run to cone 3 jump squats

Keep going until 1 low squat & 10 jump squats

Burpee Swings (partner workout)

1. No 1 Person 20 kettlebell swings, No 2 person burpees until partner has completed swings – Swap
2. No 1  Person 30 kettlebell swings, No 2 person burpees – Swap
3. No 1 Person 40 kettlebell swings, No 2 person burpees – Swap

Stair Crunch (approx 15 stairs or more can include weights to carry)

• 1 lap of stairs – 10 crunches
• 2 laps of stairs – 20 crunches
• 3 laps of stairs – 30 crunches
• 4 laps of stairs – 40 crunches

Cool Down/Stretch

About the Workout Architect

Hi, Jo Sharp here from SharpMoves Fitness. I am based in the Southern Shire of Sydney as well as in Bali where I run fitness retreats. Have strong interests in  bootcamps and pilates so my clients get to experience both mind & body workouts.

www.sharpmoves.com.au

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Kyle’s note: I really like this workout because it’s so different to my style. Here is proof that you can do a lot with your clients in a single workout and still create a challenging workout by sticking to simplicity.

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Please ask any questions in the comments below and of course if you want to submit your own workout, I’d like that very much 🙂

Image: Paula Reedyk