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I took a glance at it this morning and it looks like most of you are wanting circuits and ideas for bootcamp style workouts. That makes me really happy because that’s what I know… and what I love to talk about.
Good times are ahead for this bloggity blog and newsletter. I’m actually pretty amped by the response and demand for bootcamp workout ideas and circuits. In fact, that’s what we’re going to do today – a metabolic finisher focusing on the abs.
But first, I noticed several questions for a resource for unique ideas with bootcamps like games.Â Brian Kalakay, the author of TT Bootcamp Games, has been getting some amazing feedback on his program and when I got the program, I was blown away. It’s packed with some crazy games you can use with your bootcamp workouts.
Now, let’s do a metabolic ab finisher. What is a metabolic finisher? I explain that here.
But basically, in a nutshell, it’s like intervals, but done with resistance exercises and very short rest periods. My unique spin on them is to do crazy set and rep schemes.
One thing you will learn about my ab finishers – I DO NOT use any sit-ups or crunches. I use a variety of
X-Body Mountain Climbers
Planks (including my crazy Spiderman Pushup Plank)
And more… all without the back-breaking effects of sit-ups. I like to combine the power of a metabolic finisher with the best ab exercises. So, basically, you’re going to be doing ab exercises with high intensity moves in weird combinations that are effective. That’s my elevator answer.
I know what you’re thinking… “What’s a Spiderman Pushup Plank”?. I can’t explain it. Seeing is believing. Watch the video below:
Ha… good times.
And when you combine finishers with cutting-edge ab exercises, not only will you and your campers get a stronger core, but you’ll also have fun doing it and bust through any fat loss plateau.
Alright, now you know what they are and what they can do, let’s knock one out…
This is the “Metabolic 4 X 5″Â Ab Finisher
Do the following circuit as many times as possible in 5 minutes, resting only when needed. Let your campers rest whenever they need to, but the clock will continue to tick…
1A) Jump Squats (5) or Total Body Extensions (5)
1B) Spiderman Pushup Plank (15 secs/side)
1C) KB or DB Swings (5)
1D) Spiderman Climb (5/side)
Nasty, yet very effective. That also kicks the pants off of cardio, too. Notice how I offered the Total Body Extension as a substitution for the Jump Squat? Be sure to offer that move as a replacement for jump squats, lunge jumps, squats (if you or your clients have bad knees), etc. I explain the Total Body Extension right here.
Now make sure this is done AFTER your main workout, because… well… you’ll be toast.
If you think that one was crazy – check out the “3-Minute Doozy Ab Finisher”.
Great times? Great times.
More cool stuff coming your way – and thanks for being basically awesome.
Have an amazing weekend,
Mike Whitfield, CTT