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The “MIXED” CIRCUIT WORKOUT

The “MIXED” CIRCUIT WORKOUT

By Loren Bakker Fitness Education Online

 

When I have a moment, which is more than ever right now with the ever occurring lockdowns, I really enjoy sitting down and playing with my programming!

 

Just by doing a simple google search of “Circuit Workout” we can find literally thousands and thousands of written workouts, youtube videos and blogs which are brilliant to get ideas from. And then find thousands upon thousands more when we get super specific like “kettlebell tabata” or “bodyweight AMRAP”! 

 

I am predominantly an online trainer now, and as much as I love the traditional circuit style sessions of 9 – 10 stations and exercises with the 40 second – 1 minute intervals, they can become a little tedious after a while for both the trainer and participant, and being virtual  has forced me to become really creative to ensure I keep my clients engaged, motivated and most importantly it has to be enjoyable for them!

 

This little beauty here is a different take on the traditional circuit. Still moving your people between stations but making each station a 5 minute AMRAP makes it a totally  different workout which your clients will love and get great benefits from.

 

THE WORKOUT

 

Divide your people between 4 stations – 1 Kettlebell station, 1 Dumbell station, 1 Bodyweight station and 1 band station.

 

At each of these stations they will complete a 5 minute AMRAP. Allow for a 2 minute rest and then have them move onto the next station and AMRAP. 

 

Repeat the circuit once for a 30 minute session, and repeat the circuit twice for a 60 minute session ( this includes a good warm up and cool down).

 

STATION 1 

5 MINUTE KETTLEBELL AMRAP

  • 10 KB Swings
  • 10 KB Squats
  • 10 KB Lunges (total)

 

STATION 2

5 MINUTE BODYWEIGHT AMRAP

  • 10 Burpees
  • 10 Cameleon Pushups
  • 10 Tuck jumps

 

STATION 3

5 MINUTE DUMBBELL AMRAP

  • 10 Overhead presses
  • 10 Bent over rows
  • 10 Plank drags

 

STATION 4

5 MINUTE RESISTANCE BAND AMRAP

  • 10 Monster walks ( 5 up, 5 back)
  • 10 Alternating toe taps
  • 10 Deadlifts

 

( A quick rundown/demo of the exercises used above can be found here:  https://youtu.be/pf7pj6E7XQc )

As mentioned earlier you can get super creative with the equipment and exercises used, but I would limit the exercises to 3 per station, any more than that and your clients may become confused and it can be a lot to coach. 

 

These exercises work really well in live sessions, and I have done this workout with my online crew, bearing in mind that I have been coaching them online since the beginning of covid so they have built up their own equipment now. 

 

Otherwise you can simply use all bodyweight exercises, and play around with the focus of each AMRAP eg. create upper body, lower body, bodyweight and core, or 2 strength and 2 cardio stations, whatever suits you best.

 

Let me know where you draw inspiration from for your workouts! We’d love to hear from you. And if you do this session with your clients, please share with us 🙂

=================

Loren Bakker

Fitness Education Online

Find out more about our CEC courses for Personal Trainers

For more articles like this check out

Bootcamp Workout: The “54321”

 


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