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Bodyweight Metabolic Conditioning Circuits!

Bodyweight Metabolic Conditioning Circuits!

By Sarah Rippel

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

 

 

You can get in some great workouts without any equipment at all!

For Home Training or the Gym…

 

WORKOUT #1: DESCENDING LADDERS

For Time:

10-9-8-7-6-5-4-3-2-1

90º Reverse Crunch (decline to increase intensity)

*100m Run OR 20yd Bear or Quadruped Crawl between sets

 

THEN…

Rest 3-5mins

 

THEN…

For Time:

50sec-45sec-40sec-35sec-30sec-25sec-20sec-15sec-10sec-5sec

Tuck Hold (for descending time instead of reps; add load to increase intensity)

*100m Run OR 20yd Crab Walk between sets

 

NOTES:

To execute this workout, start with 10 reverse crunches. After you’re done, run, or walk/run for 100m OR bear crawl for 20yds. You’ll go back to the reverse crunch for 9 reps, then go off on foot for another 100m or bear crawl.

Keep working back and forth between the descending reps on the reverse crunch and 100m on the run/walk or 20yd bear crawl.

When you’re finished, rest for 3-5 minutes, then move on to another similar pairing of tuck hold and 100m run or 20yd crab walk!

 

VIDEOS:

90º Reverse Crunch

Decline 90º Reverse Crunch

Bear Crawl (hips high)

Bear Crawl

Quadruped Crawl

Tuck Hold

Loaded Tuck Hold

Crab Walk

 

SUBSTITUTIONS:

-20yd Bear Crawl = 20yd Quadruped Crawl = 100m Run

-20yd Crab Walk = 100m Run

 

WORKOUT #2: AMRAP PAIRS

7min AMRAP:

40yd DB/KB Farmer Carry (or 45-60sec)

10 Slider Pike-Ups

 

THEN…

Rest 3mins

 

THEN…

7min AMRAP:

40yd DB/KB Rack Carry (or 45-60sec)

10 Slider Bear Body Saw

 

NOTES:

To execute this workout, set a timer for 7 minutes (either counting down or up). Go out for the farmer carry. When done, knock out 10 pike-ups, then go back to the carry.

Continue alternating these 2 movements until the timer hits 7 minutes.

Rest for 3 minutes, then go through another 7 min AMRAP of rack carry and 10 body saws.

 

VIDEOS:

Farmer Carry

Slider Pike-Up

Rack Carry

Bear Slider Body Saw

 

SUBSTITUTIONS:

-40yd Farmer Carry = 45-60sec carry = 150m-200m run

-40yd Rack Carry = 45-60sec carry = 150m-200m run

 

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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:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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