This drill is an entry to our 2020 Bootcamp Ideas Workout Competition. It was sent in by Elka Hanglin.
What Goes Up, Must Come Down!
Drill Length: 60 minutes
5 pairs of exercises using a pair of dumbbells.
For each pair, one exercise ascends in time whilst the other exercise descends in time. Once one round has been completed, participants will do 30 seconds of a cardio exercise. Then they will get one minute break and repeat one more time, for a total of two rounds per pair of exercises.
Pair #1 – Complete one full round with no break then do 30 seconds high knees. Rest 1 minute. Repeat x 2
Goblet Squat: 30/45/60 seconds
Hip Thrust: 60/45/30 seconds
Pair #2 – Complete one full round with no break then do 30 seconds mountain climbers. Rest 1 minute. Repeat x 2
Handwalkout to pushup: 30/45/60 seconds
Plank Rows: 60/45/30 seconds
Pair #3 – Complete one full round with no break then do 30 seconds jump squats. Rest 1 minute. Repeat x 2
Reach Lunges: 30/45/60 seconds
Sumo Squats: 60/45/30 seconds
Pair #4 – Complete one full round with no break then do 30 seconds jumping jacks. Rest 1 minute. Repeat x 2
Dips on the bench or floor dips: 30/45/60 seconds
Squat hold with overhead press: 60/45/30 seconds
Pair #5 – Complete one full round with no break then do 30 seconds burpees. Rest 1 minute. Repeat x 2
Russian Twists: 30/45/60 seconds
Fun body Crunch (bear hugs): 60/45/30 seconds
Finish off with a one minute light jog.
About the entrant:
I’m Elka from Gibraltar! I have a full time job and I’m a mummy of one! I have my own part time business where I do personal training and I do bootcamp classes once to twice a week!
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