Whew- it’s 47 degrees right now and I am LOVING this cooler weather.
It’s not too often we get it here in Orlando- so I’ll take what I can get!
Yesterday we ran a ridiculously awesome workout in our boot camp.
I wanted to share it with you in case you want to give it a go in your own business:
“Bring It”
(you will need battle ropes, slam balls jump ropes, mini bands, dumbbells, val-slides, and a bench or box for step-ups. If you don’t have some or any of this equipment, get creative and use this template because it ROCKS!)
Warm-Up: 5-10 minutes
Divide group into 4 stations. Each group will complete a 5 minute AMRAP Station (as many rounds as possible) in 5 minutes. After each station, the group will come back all together to perform the “Intermission.” After everyone completes “intermission” together, they will rotate to their next 5 min AMRAP station.
Station 1:
- 20 kneeling battle ropes (1-1)
- 15 mini-band lateral step-outs (15/side)
- 10 Reverse Lunges (10/side)
Intermission: 4 min Tabata: Russian Twist vs. Superman (thumbs up)
Station 2:
- Wall Sit with 20 bicep curls
- 15 Ball Slams
- 10 Side Plank with abduction (10/side)
Intermission: 4 min Tabata: Sit-Ups or Crunches vs. Reverse Crunches
Station 3:
- 20 Double Unders (or 40 singles with jump rope)
- 15 Val-Slide Mountain Climbers (15/side)
- 10 Bent-Over Row to Reverse Fly (1-1)
Intermission: 4 min Tabata: Jackknives (left vs. right)
Station 4:
- 20 Step-Ups (1-1)
- 15 Dips
- 10 Weighted Hip Bridges
Cool Down & Stretch: 5-10 minutes
That’s it! Hope you get a chance to use this soon. Have a wonderful weekend!
Alicia 🙂
