After seeing Jess Twomey’s Circle of Trust workout last month, Emma Nunn was hit by a moment of inspiration causing her to come up with this workout. Thanks for sharing Emma!
Count Down Count Up
Time: 60 minutes
Each of the drills below take just under 5 minutes to complete. Do a 5 minute warm up and a 10 minute cool down and allow just 30 seconds between each circuit.
Do all 4 drills twice.
Drill 1 – Legs
- 60 sec squat hold
- 45 sec alternate lunges
- 30 sec lily pad squats
- 15 sec jump squats
- 30 sec lily pad squats
- 45 sec alt lunges
- 60 sec squat hold
Lily Pad Squats: Like a frog really. Squat then you tap the floor between your legs jump up and turn 180 degrees, repeat and jump the way you came so you don’t get dizzy… Pair it up by doing high 5’s when you meet face to face again.
Drill 2 – Arms
- 60 sec lat raise
- 45 sec tricep dips
- 30 sec press up
- 15 sec bicep curl
- 30 sec press up
- 45 sec tricep dip
- 60 sec front raise
Drill 3 – Cardio
- 60 sec skipping
- 45 sec jumping jacks
- 30 sec high knees
- 15 sec jump squats
- 30 sec high knees
- 45 sec jumping jacks
- 60 sec skipping
Drill 4 – Core
- 60 sec plank
- 45 sec right side plank
- 30 sec mountain climbers
- 15 sec v sit
- 30 sec mountain
- 45 sec left side plank
- 60 sec plank
About Emma
I’m a personal trainer down in the far reaches of Falmouth, Cornwall, UK. My passion is in the camaraderie of group workouts, and with my boot camps reaching over 60 people, I know that there’s a much better chance of success if we stand together (and hobble away after). My workout’s are not for the feint hearted, and definitely not for the client with the excuses.
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Portland Meet Up
Due to everyone being busy with life, I have moved the date of the Portland meet up to Saturday 28th June. It would be fantastic to meet you if you are local and help answer any questions you have about running a bootcamp. Reserve your spot here.
A San Fransisco meet up will also be announced in the coming weeks for July.
P.S. I’ve had a couple of emails this week from people asking if Tyres and Ropes is still available. It is, you can grab it here.
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Image: Fabiola Medeiros (CC)
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.
great workout but whats a lily pad squat
Hey Andrea,
See my response to Christine above.
Love. What’s a Lily Pad Squat?
Ah! I’m am purposely not going to google that.
See my response to Christine above.
Are the numbers all times or reps? I am assuming planks are timed, skipping is timed, the front raise is timed, etc..?
They are timed Pauline
What is a Lily Pad Squat?
From Emma:
The lily pad
Like a frog really – hence the lily pad.
Squat then you tap the floor between your legs jump up and turn 180 degrees,
repeat and jump the way you came so you don’t get dizzy… Pair it up by doing
high 5’s when you meet face to face again 🙂
sweet! Rest period between exrcises?
No rest Chris. Straight into the next exercise.
Just a 30 second rest between rounds.
Thanks man! I will try this with my clients.
This looks great, i’m going to do it with my boot campers tomorrow morning, will let you know how they go, thanks for the inspiration!
Totally LOVED the Count up Count down workout!!
LOVED (in a painful kind of way) the Lily Squats!!! Will be using them again!
Awesome!