High Intensity Bootcamp Workout

Hello, friends!

It’s been a while since I’ve posted a workout for you, so that’s what we’re doing today. This is a killer workout that my bootcamp ladies completed as their “Summer Challenge” workout in the end of July. This coming Thursday, they will repeat the workout, in the hopes of improving their time from trial 1 until now.

What point are tough workouts if we’re not seeing progress, right?

And to celebrate that progress, the lucky RGF lady who improves her time by the largest margin will be winning a pretty amazing prize — the entire outfit below, courtesy of my friends over at New Balance!

This includes the “Shapely Shaper” sports bra (amazing), this fabulous NB Dry top and bottom, AND the crazy cute Fresh Foam trainers.

It’s all from the New Balance fall line, and might I say that I am OBSESSED with every piece here. The Fresh Foam trainers are so incredibly comfortable, and the color palette here couldn’t be better. I’m so happy for whoever wins and I hope they love this outfit as much as I do!

This is a workout that requires very little equipment, so it’s easy to do on your own or with a group. You do need a little bit of space — a field where you have 100 yards of running space will be fine. You can also substitute the exercises I have listed here to suit your needs better, so it really is something that anyone can do!

So go ahead, lace up those sneakers, and let’s give this a try!

RGF Summer Challenge

Equipment Needed

5 cones or place markers

Sandbags or kettlebells (as many participants as you have)

Relatively light resistance bands (as many participants as you have)

Relatively heavy resistance bands (as many participants as you have)

The Set Up

Set up the 6 cones in a straight line, with 20 yards in between each one. The first cone is the starting point. Place the lighter resistance bands at the 40 yard cone, the sand bags at the 60 yard cone, and the heavier resistance bands at the 80 yard cone.

Lets Get Started

Starting at the first cone, run 20 yards to the second cone. Complete 10 jump squats. Run to the next cone, completing 10 reps of bicep curls and tricep extensions with the band. Continue running cone by cone, completing 10 reps of each exercise. When you have completed 10 reps of Plank Up-Downs, run 100 yards back to the start. Take as little rest as possible and continue. Now run to each cone, completing 9 reps of each exercise. Continue in this fashion until you get to ZERO reps of each exercise, which means you will run straight to the 100 yard cone and back.

The Moves

Jump Squats – Self explanatory. Go down into a body weight squat, keeping your weight back on your heels. Jump up as high as you can, landing carefully and softly back down in your squat.

Bicep Curls and Tricep Extensions – We completed these with resistance bands, Bicep curls standing on band, and tricep extensions 1/2 kneeling on band, raising band above and behind head to an extended position.

Weighted Rear Lunge – We did these as a sandbag lunge. Holding the sandbag (or weight) in front of you, step one foot back into a lunge, rotating your torso to swing the weight over the leg that is forward. Return to standing and switch legs. This is one rep.

Sumo Squat w/band – Stand with feet in a wide stance, toes pointed out slightly. Standing on a resistance band, hold the band with both hands on the outside of your legs, as close to your ankles as possible. The closer you are to your ankles, and the tighter the band is, the more resistance you will get.

Plank Up-Downs – Start in a high plank position (on hands and toes). Bring one arm down to rest on your forearm, immediately followed by the other arm. Bring the first arm back to high – plank position followed by the other arm. Continue alternating between high and low plank position continuously, with a cycle of one up and down as one rep.

The Timing

This took my boot campers anywhere from 30 minutes to 35 minutes, and let me tell you, it is a TOUGH 30 minutes! Even if you are used to longer workouts, there is no need to supplement with anything at the end of this. My bootcamp ladies can attest to that!

If you try it out, enjoy, and let me know your time!

I want to give a HUGE thank you to New Balance for supplying the winner of my bootcamp challenge with such an amazing prize. Check out their website for more of their awesome fall line — I’m pretty sure I want every new piece they have! 

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2 thoughts on “High Intensity Bootcamp Workout

  1. love the looks of this!!! I don’t have enough bands/equipment for everyone in my bootcamp, but I am totally going to do this and just use similar bodyweight exercises. yay! We do a “fitness test” to start every class off which consists of 60 seconds of squats, pushups and burpees and I have them count so that they can see their improvement from week to week. It’s so important to have a benchmark for people to see their growth! and I want that outfit 🙂

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