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Hold It – 30 min BW Team Circuit

Hold It – 

30 min Team Circuit

Sean McCrory


This is a 30 minute team based workout that involves one member of the team remaining in an isometric position while the rest of the team conducts various different exercises. If the isometric person fails to hold their position before other team members finish their exercises then a penalty is given to the whole team.


Workout Step To Follow


Step 1: Pick 9 exercises from the Video Exercise Library, must be 3 Upper Body, 3 Lower Body, 3 Core.


Step 2: Put clients in team of 3 to 5 people. (4 clients per team would be the perfect numbers)

Step 3: Set out 2 cones 125mtrs apart.

Step 4: For this circuit we will call the team members who are exercising THE WORKERS and the single isometric team member THE HOLDER.

Step 5: Workout Commences. (Round 1)

Step 6: The workers undertake 20 reps of an Upper Body exercise, then 30 reps of a Lower Body exercise followed by 40 reps of a Core exercise while The Holder remains in the V Hold position.

If The Holder fails to remain in the isometric position and drops a 20 Burpee penalty is given to the whole team.

Once the first member of The Workers team finishes all 3 exercises a new member of the team becomes The Holder and the current Holder joins and becomes part of The Workers team and they undertake all 3 exercises again.

Step 7: The round will end when all members of the team have been in the The Holders position and the entire team has undertaken a 250mtr run. Once they return they go straight into Round 2.

Step 8: Round 2 is the same format as Round 1 only different Upper / Lower / Core exercises and and The Holder will have Wall Sits. (if no wall then Squat Holds)

Step 9: Round 3 is the same as Round 1 and 2 only different Upper / Lower / Core exercises and The Holder will have Push Up holds on their knees.

Recommended Exercises To Use

Round 1: 20 Push Ups / 30 Jump Squats / 40 Swipes

Round 2: 20 Sphinx / 30 Half Squat Heros / 40 Scissor Kick Crunches

Round 3: 20 Plank to Push Up / 30 Split Lunges / 40 Snow Angels



Hi my name is Sean McCrory and I’m based in Perth Western Australia where I have built one of the biggest Bootcamp Fitness Businesses in this part of the world.

My passion in fitness is Bodyweight Training, in fact I consider myself an expert on the subject as I’ve spent many years studying and training everything Bodyweight. So when I decided to write an EBook it made perfect sense to base it on the two areas I love and that’s Bodyweight Training and designing fresh, fun and challenging workouts.

My E-Book Bodyweight Workouts was years in the making and a lot of hard work but I’m delighted with the end product. It gives you:

200 Video Demonstrational Exercises (making it your one stop exercise library)

15 Mix & Match Circuits (by using the exercise library you’ll have hundreds of different workouts)

10 Team Building Workouts (these are really cool, fun, team morale building workouts)

Top 5 Full Workouts (voted by my Campers)

Check out Sean’s new Bodyweight Workouts at 50% Off : BW Workouts










As well as receiving this entire package for only $24.99, you’ll also receive these fantastic bonuses.

* ‘Print and Go’ system – Designed in A4 so you can print it off and take it straight to your session so there is no more stress when you’re running short on ideas.

* Step by Step Guide – An easy to understand explanation of the workout from start to finish which leaves you with the peace of mind that comes from knowing everything is clear and easily understood.

*Hints & Tips –

To give you some new and exciting ideas to mix things up so that you always have a reliable way to instantly inject fun and excitement into your sessions.

* Recommended exercises to use – My personal recommendations for exercises to use in the ‘Mix & Match’ workouts. Enjoy the satisfaction of having the best possible combinations available in the palm of your hand 24/7.

Remember you’re getting all of this today for just $24.99 BWWorkouts

Check out more like this  BW Workout ..Dynamic Duo – 35 min Core and Cardio Circuit http://thefitnessbootcampclub.com/dynamic-duo-35-min-core-and-cardio-circuit/


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