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10 Circuits Using 30/30 for 30 Protocol

10 Circuits Using 30/30 for 30 Protocol

 

Here are 10 workouts with a mix of kettlebells, body weight, resistance band and ropes. All the workouts are 30s of work and 30s of rest for 30 minute circuits.

For unilateral work, do 30s per side before resting. In the first workout you are doing 2 minutes non-stop swings: 30s 2 hand, then 30s right, 30s left and finally, 30s Hand to Hand. Don’t go too heavy, it will catch up to you about halfway through the 2nd set

 

Workout #1

2 handed kb swings 30s (Video)

1 handed kb swing 30s r/l (Video)

H2H kb swing 30s (Video)

Rest 30s

Side plank 30s r/l (Video)

Rest 30s

Dead clean 30s r/l (Video)

Rest 30s

3 sets

Unicycle 30s r/l (Video)

Rest 30s

Double Rack Walk 1 minute (Video)

Rest 30s

Jumping jacks 30s (Video)

Rest 30s

Quad press 30s (Video)

Rest 30s

3 sets

 

Workout #2

Figure 8 (Video) or Hot potato (Video) 30s

Split Squat 30s r/l (Video)

Seated band row 30s (Video)

Rest 30s between exercises and sets

4 sets total

 

H2H Sumo DL 30s (Video)

Super plank 30s (Video)

Ropes 30s

Double Farmer’s Walk 1 minute (Video)

Rest 30s between exercises and sets

4 sets total

 

Workout #3

2H High Pull 30 (Video)

Double Floor Press 30s (Video)

Seated Band Row 30s (Video)

Rest 30s between exercises and sets

4 sets total

H2H swing 30s (Video)

Quad press (Video) or quad hop 30s (Video)

Med ball 1 h slam to wall 30s r/l

Rest 30s between exercises and sets

4 sets total

 

Workout #4

Alternating Cleans 30s (Video)

See Saw Floor Press 30s (Video)

H2H Swing 30s (Video)

Rest 30s between exercises and sets

4 sets total

2a) Sumo Jump Squat 8s (Video)

Rest 12s

2b) Rope Slams 8s

Rest 12s

16 sets total (8 of each)

 

Workout #5

Sumo High Pull 30s (Video)

Sit thru 30s (Video)

Lateral lunge (alternate sides) 30s (Video)

Rope (change to rope movement each round)

Side Plank 30s r/l (Video)

Rest 30s between exercises and sets

5 sets total

 

Workout #6

 

Snatch 30s r/l (Video)

Sicilian Crunch 30s (Video)

Pushups 30s (Video)

Wall Sit 30s (Video)

Slingshot 30s r/l (Video)

Rest 30s between exercises and sets

5 sets total

 

Workout #7

Quad press (Video) or quad hop 30s (Video)

Lateral lunge 30s r/l

Unicycle 30s r/l (Video)

Jumping Jacks (Video) or Split Jacks or Seal Jacks (Video) 30s

Rest 30s between exercises and sets

5 sets total

 

Workout #8

1 hand high pull 30s r/l (Video)

Forearm plank 30s (Video)

Goblet Squat 30s (Video)

Slingshot 30s r/l (Video)

Row 30s r/l (Video)

Rest 30s between exercises and sets

4 sets total

 

Workout #9

Press 30s r/l (Video)

Row 30s r/l (Video)

Split squat 30s r/l (Video)

Offset walk 30s r/l

         Hold a heavy bell in one arm hanging down and a lighter bell in rack position and walk for 30 seconds then switch the bells

Rest 30s between exercises and sets

4 sets total

 

Workout #10

Swing Flip & Squat 30s (video)

Super plank 30s (Video)

Bottoms up walk 30s r/l

         Hold a kettlebell in the center of the handle upside down. The elbow should be at 90 degrees (upper arm parallel to the floor) and the should angled outward about 45 degrees.

2 hand High Pull 30s (Video)

Suitcase DL 30s r/l (Video)

Rest 30s between exercises and sets

4 sets total

 

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Dave Randolph is Author of many workout books including programs for Fitness Pros

101 Conditioning Circuits:30 Minute Done-For-You Conditioning Circuits For Fitness Pros

and Sparatan Warrior Challenge for Men– Rebrandable 6 Week Challenge for Fit Pros

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