Bootcamp Workouts- “The Bitch” + “KB Pyramid”

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Bootcamp Workouts  – “The Bitch”

 Marc Kent

 

Bootcamp Workout  – “The Bitch”

10 reps of each
Lateral Lunge + Toe Touch
Reverse Lunge + Overhead Raise
Lateral Lunge + Torso Twist
Forward Toe Touch
Reverse Lunge + Twist
Press Ups
Mountain Climbers
Rotating Plank
Star Jumps
Burpees

Circuit A: 50 seconds on 10 seconds off, repeat for  4 rounds

A1, Reverse Dumbbell Lunge
A2, Renegade Row
A3, DB Squat
A4, Alternating DB Shoulder Press
A5, Rotating Plank

Water break 2 minutes

Circuit B, 50 seconds on 10 seconds off, repeat for 4 rounds
B1, Burpees
B2, Suicide Plank
B3, DB Thrusters
B4, Inch Worm

Cool Down + Stretch 30 seconds on each stretch
Rear Delt Stretch
Standing Quad Stretch
Hamstring + Calf Stretch
Kneeling Hip Flexor + Tricep
Lying Fig 4 Hip Flexor Stretch
Lumbar Spine Stretch

======================

KB Workout
“Workout #2”

10 reps of each
Lateral Lunge + Toe Touch  /  Reverse Lunge + Overhead Raise  /  Lateral Lunge + Torso Twist  /  Forward Toe Touch
Reverse Lunge + Twist  /  Press Ups  /  Mountain Climbers  /  Rotating Plank  /  Star Jumps  /  Burpees
Pyramid Workout. Equipment needed: 1 kettlebell per 2 campers

A, 2 Hand KB Swing
B, Alternate KB Swing
C, KB Clean
D, KB Snatch
E, Windmill
F, Turkish Get Ups
G, Windmill
H, KB Snatch
I, KB Clean
J, Alternate KB Swing
K, 2 Hand KB Swing

Person A performs 10 x 2 hand KB swings, then person B performs 10 x 2 hand KB swings
Person A then performs 10 x 2 hand KB swings and 10 (each hand) x alternate KB swings. They repeat this from A-F adding the new exercise as they go. Once they get to F they take off  the first exercise.

It would look like this.
A
AB
ABC
ABCD
ABCDE
ABCDEF
BCDEF
CDEF
DEF
EF
E

There would be no real rest a the person who isn’t doing the above pyramid will be doing 20 metre shuttle runs. If they need water, let them have a quick drink on the change over.

Cool Down + Stretch 30 seconds on each stretch
Rear Delt Stretch  /  Standing Quad Stretch  /  Hamstring + Calf Stretch  /  Kneeling Hip Flexor + Tricep
Lying Fig 4 Hip Flexor Stretch  /  Lumbar Spine Stretch

Marc Kent is a Sports Injury Therapist, Corrective Exercise Specialist and top UK bootcamp trainer ..

 

Marc is also a Sure Results Volume 3 contributor

Check out ALL the Done-for-you Sure Results Bootcamp Workouts go to  http://fitnessbootcampworkout.com

For 99 Kettlebell/Bodyweight Bootcamp Workouts go to http://kettlebellbootcampworkout.com 

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