This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Chris Maloney of SHAPE UP! Boot Camps & Fitness.

Triple T: Ten Downs with Twisted Tabatas

Workout Length: 60 minutes

Equipment Needed: Dumbbells

Warm Up

10 Manmakers – Complete 1 burpee adding a renegade row with a dumbbell (plank and row) with right hand, squat up, curling and pressing dumbbell as you stand up. Repeat with other side for 10 total repetitions alternating sides.

Workout

Each superset is comprised of 2-10 Down complexes followed by a tabata style cardio complex.

The 10 Down complexes are comprised of 2 movements with the CAPITALIZED movement being repeated for 10 repetitions then 9 repetitions, then 8….all the way to just 1 repetition with the other movement performed between each set.

Example: DUMBBELL CHEST FLYE with dumbbell crunch is performed by completing 10 chest flyes followed by 1 crunch with the dumbbells, then 9 chest flyes followed by 1 crunch, 8 chest flyes followed by 1 crunch….all the way to just 1 chest flye with 1 crunch.

Tabata cardio are comprised of 2 exercises which are alternated for 8x 20 second intervals with 10 seconds in between either for a break or the TWISTED version performing the optional movement indicated instead of a break.

Superset 1- Chest

1. DUMBBELL CHEST FLYE with dumbbell crunch
2. DUMBBELL CLOSED CHEST PRESS with skull crusher (from a bridge position elevating and squeezing glutes.)

Tabata cardio: Alternate Basic kettlebell swing for 20 seconds with kettlebell side to side swing for 20 seconds (alternating arms swinging kettlebell to outside of same side leg). Twisted option: During 10 second break perform goblet squats.

Superset 2 – Back

1. Squat thrusts (Burpee without the push up) with DUMBBELL RENEGADE ROWS (1=left and right row)
2. DUMBBELL LAWNMOWER SINGLE ARM ROWS (alternate sides)

Tabata leg cardio: Quick reverse lunges to power up on one leg (add hop as you stand up). Alternate sides for 20 second intervals. Twisted option: During 10 second break perform jump squats

Superset 3 – Arms

1. Side plank W DUMBBELL TRICEP EXTENSION (with top arm) alternate sides.
2. Plie squats with DUMBBELL HAMMER CURLS

Tabata cardio: Standing mountain climbers and plank mountain climbers No 10 second twisted option because of transition required.

Superset 4 – Core

Tabata: Perform a runners crunch with left arm and right leg up from start position for 20 seconds. Switch start to right arm and left leg up from start position for for 20 seconds. Perform bicycle crunch during 10 seconds transition.

Runners crunch – Lying flat on your back, rest your right elbow at a 90-degree angle on the floor with left arm alongside body. Left knee is at a right angle with knee above hips and right leg is extended straight on floor. With your core engaged, roll up by bringing your shoulders off the ground, until your lower back is off the floor. At the top of the roll-up, bring your right knee up to meet your left elbow. Switch start to left elbow and right knee at 90-degree angles and crunch up so that left knee meets right elbow)

About Chris

My name is Chris Maloney and I have been running Shape UP! Boot Camps & Fitness in California for 14 years. I am NASM and ACE certified as well as Precision Nutrition Level 1 certified. There is nothing better in this business then helping clients progress and achieve their goals!

Original Entry

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.