“Burn Baby Burn” Metobolic Bootcamp Workout

Posted By Georgette Pann
Categoirzed Under: Bodyweight Workouts, Bootcamp exercise Ideas, Bootcamp Exercises, Bootcamp Workouts
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“Burn Baby Burn” Bodyweight Workout

 

 

 Workout Time = 41 minutes + 10 minute warm up and 5 minute stretch

Workout Directions: Perform as many reps as possible of each exercise for 60 seconds of work, followed by 15 seconds rest.  Rest for 2 minutes and repeat for 3 full rounds.

 

Trainer Tips:

a)    Make sure to demo each exercise at the beginning of the workout after your warm up and have the group do a few reps so you can see form, correct technique and see if you have to modify the exercises for some.

b)    During the 15 second rest periods you may will need to remind them of the next exercise (with quick demo)

c)    Stay engages with your clients and if need be, perform a few reps along side to keep them motivated

 

“Burn Baby Burn” Workout

Burn Baby Burn

1. Burpee to Side Plank Arm Raise Combo
2. Chest Slap Burpees
3. Diagonal Lunges (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 Alternate)
4. Lying Abs Floor wipers
5. Speed Jacks
6. Iron Cross 
7. Side to Side Mountain Climbers
8. Plyo Sumo Squats
9. Side Plank Reach Under (Rd 1 Left, Rd 2 Right, Rd 3 Alternate)
10. In and Out Agility Runs 

MBB Workout Instructions and Protocol
Each circuit is performed the same way. You complete as many reps as possible of each exercise for the allotted time with the rest periods in between. 

After you complete all 10 exercises in a row, you rest for 2 minutes and repeat for 3 full rounds.

In the workout descriptions below, each one is laid out for 60-15 sec protocol (60 seconds of work, followed by 15 seconds rest)
Work Time, Rest Time, Rounds, Total Workout Time

-Beginners-
30 seconds of work followed by 15 seconds of rest. Complete 3 rounds with 90 sec rest in between
Total Workout 30 Minutes

-Intermediate-
45 seconds of work followed by 15 seconds of rest. Complete 3 rounds with 90 sec rest in between
Workout Time – 36 minutes

-Advanced-
60 seconds of work followed by 15 seconds of rest. Complete 3 rounds with 90 sec rest in between
Workout Time – 41 Minutes

 

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You may also want to check out this Bodyweight workout teaching how to work muscles in all planes http://georgettepann.com/awbw

 

 

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