The Big Five ‘55’ Workout, AMRAP Day Workout and More!
Georgette Pann Creator of Smartfitproworkouts and the Bootcamp Career Bundle
Big Five ‘55’ Workout
Warmup Workout:
10 Single Leg Hip Extensions / 10 x Bird Dogs / 10 Pushups
3 times through
WORKOUT: Big Five ‘55’ (inspired by Dan John)
10 reps down to 1 rep
Burpees / Burps [Burpees from 5 reps down] –
Burps are simply a burpee without the standing up [extended push-up position, feet brought to the chest and then back out, repeat 😉
Squat & Press
[using Fists / Bands or Medicine Ball dependent upon ability and / or equipment available]
Deadlift
[Bands or Med Ball]
Pushups
[Box / Modified / Full dependent upon ability] do a more difficult version from 5 reps down
Knees to Chest
Finisher:
Shuttle Runs [Teams or individuals]
Pays to be a winner….winners rest….rest continue next rounds OR….the winner chooses an exercise and the ‘non-winners’ complete the exercise for 30 seconds
Cool down & Stretch
The protocol is that you would do 10 reps of each exercise, then go back to the top of the list and do 9 reps of each, then 8….etc…until 1 rep. From 5 reps onwards you would then look to complete more difficult variations of the Burpee or Pushup. [More difficult version of the burpee is with a pushup and a jump
In all, 55 reps of each exercise is completed. The aim is steady consistent work, take rest as and when required, however you are working against the clock…i.e. time yourself doing the workout…..then you can challenge yourself several weeks / months later, and see if you can beat your time.
Great workout!
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Another workout from my vault……
Outdoor Bodyweight
This is a BRUTAL one….short and sharp
Warmup circuit:
100 rope turns [Skipping Rope]
10 BW Squats
10 Pushups
X 3
WORKOUT: Scale as necessary
100 – 200m Sprint [if no running track 15 – 35s sprint]
10 – 20 Pushups
1 min Rest [up to 1.5mins if necessary]
Repeat 5 times
Water break then,
Core workout:
30s Plank / Side Plank / Other side / Reverse
Repeat
Cool down & Stretch
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One more from the Vault:)
AMRAP Day [As Many Rounds As Possible]
Warmup
Turkish Getup [using fist rather than weight]
10 TGU each side
WORKOUT
AMRAP
10 mins
Double Leg Hip Extensions x 10
Pushups x 10
High Knee Sprints [count every right foot]
Record the number of rounds completed – 30 – 60 second rest
10mins
Russian Lunges x 10
Ring Row x 10 [using Gym Rings / TRX Equipment / Towel round a bar at a jungle gym play area]
Russian Twists [hands clasped together…no weights] x 10
Record the number of rounds completed
2 min rest
Interval Training 15 / 15 [work / rest in seconds] 8 times through – 4 minutes total.
Alternate between the two movements
Jumping Jacks / Split Jumps
Cool Down and Stretch
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