311 Market St., Kingston, PA. US nutrifitness.georgette@gmail.com

The Fitness Bootcamp Club

bootcamp circuitsBootcamp exercise Ideasbootcamp workoutsGroup Trainingnew bootcamp ideasSmall Group Training WorkoutsWorkouts-Programming

Bodyweight + Dumbbell Metabolic Circuits

Bodyweight + Dumbbell Metabolic Circuits

By Sarah Rippel

Author of “Home Program Design Mastery,” “The Ultimate Group Training System,” “Build ‘N Burn 2.0,” & “Build ‘N Burn

 

 

I decided to take things outdoors after almost a decade of being out of the “bootcamp” game! I am running 4-week sessions & plan on this being an ongoing program. What’s really awesome is that I have a group of 10 ladies in this first session and nine of them are former clients, a few I haven’t seen since the last time I did outdoor groups! Really cool!

 

Here are three great bodyweight & dumbbell metabolic circuits that I have programmed for this session! I have mapped out a three-week progression to illustrate the subtle changes that can be implemented. We want to keep things progressing without having a ton of equipment!

 

Workout #1: 3-Week Progression

Week 1: AMRAP x 12 Minutes:

  1. Goblet Squat @32X1 Tempo x 5
  2. Benign Burpee with Wide Feet (step-back or jump-back) x 5
  3. Reverse Lunge @31X1 Tempo (BW or DB Front-Load) x 5/side
  4. DB Vertical Chop x 10

 

Week 2: AMRAP x 12 Minutes:

  1. Goblet Squat in Sprinter Stance @32X1 Tempo x 3-4/side
  2. Benign Burpee with Feet Hip-Width (step-back or jump-back) x 5-6
  3. Reverse Lunge @21X1 Tempo (BW or DB Front-Load) x 6-8/side
  4. DB Vertical Chop x 12

 

Week 3: AMRAP x 12 Minutes:

  1. DB Front-Load Squat in Sprinter Stance @31X1 Tempo x 4-6/side
  2. Benign Burpee with Feet Together (step-back or jump-back) x 6-8
  3. Reverse Lunge @21X1 Tempo (DB Front-Load or Suitcase) x 8-10/side
  4. DB Vertical Chop in Sprinter Stance x 6/side

 

Workout #2: 3-Week Progression

Week 1: 30/30 Interval x 3 Rounds:

  1. DB Front-Load Sprinter Squat (L)
  2. DB 1-Arm Overhead Press in ½-Kneel (L)
  3. DB Front-Load Sprinter Squat (R)
  4. DB 1-Arm Overhead Press in ½-Kneel (R)
  5. Step Jacks or Jumping Jacks

 

Week 2: 35/25 Interval x 3 Rounds:

  1. DB Front-Load or Shouldered Sprinter Squat (L) *Hold both DBs on shoulder
  2. DB 1-Arm Overhead Press in ½-Kneel (L)
  3. DB Front-Load or Shouldered Sprinter Squat (R)
  4. DB 1-Arm Overhead Press in ½-Kneel (R)
  5. Step Jacks or Jumping Jacks

 

Week 3: 40/20 Interval x 3 Rounds:

  1. DB Shouldered Sprinter Squat (L)
  2. DB 1-Arm Overhead Press in ½-Kneel (L)
  3. DB Shouldered Sprinter Squat (R)
  4. DB 1-Arm Overhead Press in ½-Kneel (R)
  5. Step Jacks or Jumping Jacks

 

Workout #3: 3-Week Progression

Week 1: AMRAP x 10 Minutes

  1. DB Front-Load Alternating Step-Up x 8-10/side
  2. DB 1-Arm Row in Bilateral Stance x 10-12/side
  3. Hamstring Walk-Outs x 2-4
  4. High Plank Hand March or Hand Switch x 6-8/side

 

Week 2: AMRAP x 12 Minutes

  1. DB Cross-Body Alternating Step-Up (Front-Load + Suitcase) x 8-10/side
  2. DB 1-Arm Row in Sprinter or Bilateral Stance x 12/side
  3. Hamstring Walk-Outs x 4-6
  4. High Plank Hand Switch or Shoulder Taps x 8-10/side

 

Week 3: AMRAP x 14 Minutes

  1. DB Suitcase Step-Up x 8-10/side
  2. DB 1-Arm Row in Sprinter Stance x 12-15/side
  3. Hamstring Walk-Outs x 6-8
  4. High Plank Shoulder Taps x 10-12/side

 

——————————————————


Check out top level programming by Sarah Rippel :

 

Home Program Design Mastery plus Done for You programs,templates and more!

 

 

 

 

 

 

 

 

 

 

The Ultimate Small Group Training System”  The most Comprehensive Guide to Semi-Private and Small Group Training for Fit Pros.

 

 

 

 

 

 

 

 

 

 

Build N’ Burn  – Done For YOU 16 Wk Metabolic Group Training Program for Fit Pros

 

 

 

 

 

 

 

 

 

 

Check out The Done-for-You 12 week Build ‘N Burn 2.0 for Fit Pros:

 

 

 

 

 

 

 

 

 

 

 

 

 —————————-

Other articles by Sarah Rippel:

Using a Tempo Focus with Build ‘N Burn Workouts

 30:30 Turkey “Burner” AB Circuit

New Creative Conditioning Circuits Part 1

How To Progress Conditioning Workouts: Part 3

Strongman Cardio 

Mechanical Drop Sets: Programming Ideas

KISS Principle for Group Training+(3x3x3 Circuit Workout)

Deceptively Devious Conditioning Circuit

The Smart Program Design Series: Incorporating Variety & Making Progression Seamless Part 5 – Selecting Exercises for Conditioning Work

SGT Workout Breakdown- Program 4  Part 1

The Conditioning Based Warm-Up: 10 Minute EMOM

SGT Workout Breakdown Program 4 – Part 2

Metabolic Circuit Revamp V1.0

Unconventional Cardio: Strongman Conditioning Circuits

Density Training for Metabolic Conditioning & Strength Work

Using Cluster Sets To Spice Up Strength Programming

4 Wall Ball Conditioning Workouts+4 Tips to Improve Wall Ball Technique(Videos)

Using a Tempo Focus with Build ‘N Burn Workouts

Speed Ladder + Static Core Continuous 30-Second Circuit Version 2.0

Alternating EMOMs for Small Group Training

 

 

 

Share This Article:

Have any Question or Comment?

5 comments on “Bodyweight + Dumbbell Metabolic Circuits

Sai Zala

What is the,@32×1 by 5 Tempo mean?

Lower for 3sec, pause at bottom 2sec, stand up, pause 1sec at top

Hi Sai!
I should have clarified in the article itself, but Georgette is correct!
When you’re reading a tempo notation it’s “@ABCD,” where:
A = the eccentric phase of the movement (lowering)
B = time spent at the bottom position
C = time spent coming up from the bottom position
D = time spent at the top position

So yes, 3sec to descend into the bottom position of the squat. Pause for 2sec in that bottom position, then stand up explosively (hence the “X”), then take 1sec at the top before the next rep.

Diana Starr

Hello,
When doing these circuits, how many times during the week do you do “WEEK ONE” Circuit, and so on.
3 times a week then the next week do the second circuit?
thanks

Sarah Rippel

Hi Diana!
I would rotate the three workouts in a week if doing a 3x/week program. So workout 1 on Monday, 2 on Wed, & 3 on Fri, for example. Then move on to the week 2 progressions & then week 3. You could perform workout 1 as a MWF thing but I feel it would make things more well-rounded if the workouts were cycled! ? Have a great day!

Comments are now closed for this post.

SPECIAL OFFER!

Categories:

Archives: