One of the workouts in “Fitness Workout Ideas – Volume 1” is called “Fall Out”.
It consists of a short sprint, plyometrics, jumping, core, upper body exercises and finishes up with another short sprint (preferably on a hill).
This is a fitness boot camp workout that I have used successfully over the past 7 years in my own boot camp.
This morning, I trained one of my clients, Susan, using this workout.
Susan is a longtime on/off again bootcamp client of mine. It’s been a while since I’ve seen Susan up until 6 weeks ago when I began training her at my home gym.
Her conditioning level is at a 4 out of 10 (with 10 being extremely conditioned).
She’s been “out of the game” for a few months.
How would she do? I was curious.
We began the workout at 7am this morning with some light standard stretching.
Next she did 2 rounds of Avatar training on my brand new Nexersys ihome trainer.
That got her breathing hard and heavy as it was her first time to use this awesome machine.
After catching her breath, we started “Fall Out”
As we moved into the heart of the workout, her rest times between exercises increased.
I encouraged her not to push too hard as she is still working on her conditioning levels.
She had had enough at the 22:12 minute mark and had to skip the last 2 exercises (turkish get ups and 1 sprint).
Here is the workout in full:
- 1/4 mile run
- 10 yard Russian Jumps (count number of jumps that it takes to complete the 10 yards – for Susan, it took 11 jumps)
- Triple the reps (11 x 3 = 33 reps)
- 33 reps of Dumbbell Front Squats
- 33 reps of Bridge with Dumbbell Flys
- 33 reps of Plyo Lunges (she did static lunges)
- 33 reps of Pop Push Ups (she did plank for 60 seconds – she has a short term shoulder issue)
- 33 reps of Med Ball Foot Pass (she did Med Ball Slams – too much to do MB Foot Pass in terms of her conditioning)
- 10 reps of Turkish Get Ups (5 ea side)
- 1/4 mile run
As mentioned, she stopped after the Med Ball Slams. She had had enough for the day. Her time was 22:12.
See how you do and if you’re able to finish. Or use this workout with your own boot camps and adjust as needed. You can get all of the workouts in Fitness Workout Ideas – Volume 1 by visiting my “Resources” page here.