Bootcamp Workout with a Challenge

Bootcamp Workout ChallengeI took my big folder of bootcamp workouts this morning and I’ve picked a camper
favorite, along with a bootcamp challenge from Shawna.

And don’t worry, I even made sure the unfamiliar exercises
are on my MRT Bootcamp YouTube Channel.

So, if you’re not sure about an exercise, search for it here
and you’ll see a video demo of it. Cool?

Warm-up

Do the following circuit twice, resting for 1 minute between
circuits. Each exercise should be done for 20 seconds.

Bodyweight Squat
Stick ups
Bird Dog
Skater Hops

MRT Circuit

Do the following circuit 3 times, resting for 1 minute
between circuits. Each exercise should be done for 30 seconds.

TD Bulgarian Squat (or bodyweight split squat)
Spiderman Pushup (or normal or kneeling pushups)
DB Row (or Band Row or Strap Row)

MCT Circuit

Do the following circuit 3 times, resting for 1 minute
between circuits. Do each exercise for 30 seconds.

Lunge Jumps or Alternating Lunges
Close-Grip Pushups
Total Body Extension
Good times? Cool. Now it’s time to do Shawna’s challenge
from her new bootcamp challenges program. You can read how
you can attract clients and keep them for life here

(Be sure to hit refresh if it doesn’t come up the first time)

Skip Push Jump Challenge

AMRAP set: Count the total rounds completed in 12 minutes.
Partial rounds will not be counted, only complete rounds
count for the final score.

Equipment: jump rope, bench or box, timer

Exercises:
Jump rope 50 rotations
10 Rotational push ups
10 Box jumps (or squat jumps)

Rules of the test:
Campers will start the test with 50 jump rope rotations,
followed by 10 rotational push ups, 10 box jumps. They will
repeat this circuit in AMRAP style for 12 minutes.

Record the total number of rounds completed in the time
allotted. Encourage campers to beat their score each time
they try this.

Training Variation:

Do a timed set of 40/10 using the same exercises.
Do four rounds of the circuit.

My friend Shawna is so smartzzzzz.

Seriously, it’s no wonder she has such a loyal and successful
bootcamp. She’s a superstar in the bootcamp industry because
she knows her stuff.

Read how she attracts clients with these unusual bootcamp
techniques right here…

(Refresh if the site doesn’t come up the first time)

Alright, it’s time to find out if a boy or girl is entering
this world in February. I’ll let you know tomorrow the news.

Mike Whitfield, CTT

Bootcamp Routine Ideas

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