Challenging full body workout requiring only a set of dumbbells.
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Nashville Adventure Boot Camp for Women.
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This is a short, brutal and very effective “feeder” or “finisher” fitness workout idea for your bootcamp. If you need an activity that’s interesting and different, why not pair a kettlebell clean and press with a pullup? Use rings if you don’t have access to a pull up bar.
Here’s how this workout goes:
- Kettlebell Clean and Press Right x 1 rep
- Kettlebell Clean and Press Left x 1 rep
- Pullup x 1 rep (ring rows x 5 reps)
- Kettlebell Clean and Press Right x 2 reps
- Kettlebell Clean and Press Left x 2 reps
- Pullups x 2 reps (ring rows x 4 reps)
- Kettlebell Clean and Press Right x 3 reps
- Kettlebell Clean and Press Left x 3 reps
- Pullups x 3 reps (ring rows x 3 reps)
That’s one giant set nonstop.
Rest for a minute or 2, let your heartrate get down to a safe number and then repeat EXACTLY as above for a total of 5 giant sets.
There’s something very brutal about lifting a cannonball with a handle in the clean and press fashion for escalating reps while throwing in pullups for good measure. This mini workout is a great way to introduce your clients to a new “fitness workout idea” which involves kettlebells. All you need is one kettlebell and you can have 2 people do this in a “follow the leader” type fashion for the entire activity.
I’m digging kettlebells and the more I play around with them, the more I find myself working them in to my main workouts.
Here’s a video that I just did this morning demonstrating the kettlebell clean and press and pullup finisher!
Want more? 99 never before seen bootcamp kettlebell workouts HERE.
—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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