—Bootcamp Fitness With Scott York (Med Ball Complex #1)—
If you have those bootcampers who always seem to finish first in your class and act as if they’re hardly tired, have them try this.
Use a pullup bar (or rings) and a medicine ball. Place the medicine ball between the feet, holding it securely in place and then jump up to the pull up bar (or rings) and do a pull up. The second part of the movement involves bringing the knees up (knee raise for abs) while the medicine ball is still positioned between the feet.
That’s one rep. Have them do 6 reps, then 5 reps, then 4 reps all the way down to 1 rep. If they drop the ball during the rep, they must start ALL OVER (or just pick up where they left off if you’re feeling nice).
Stick a partner in there with them and do a ladder down rep scheme going from 6-5-4-3-2-1.
Also shown in this video is cardio squats vs strength squats with a Kettle Bell.
Finally, I like to include bodybuilding type exercises into my bootcamps and this one is dumbbell laterals but with a small tweak. Watch the video for a demonstration.
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