Hey All! Excited to bring you this workout from our awesome VIP group!
We have a whole heap of tried and tested, already “thought of for you workouts/circuits” written and with videos for our VIP’s, perfect for your Bootcamp or Group sessions when you feel like you’ve run out of ideas, doing the same thing over and over and maybe just need a little inspiration to inject a bit of life back into your sessions!
It’s kinda like my bible now…it’s just so handy when my brain just isn’t creative or I’m too time poor to sit and write a program!
And the best part, and most important, is my clients always love the workouts!
So today I wanted to share another one of mine and my crew’s faves….
The 60 , 40 , 20 Circuit.
What I love about this workout is that rather than like a traditional circuit of consistent intervals ie. 50:10, and 1 exercise per station moving to next station after completing 1 round.
Each station has 2 exercises that are completed for 60 seconds each and back to back, the second time on the exercises the interval is 40 seconds of both exercises back to back, and then the third time on the 2 exercises the intervals are 20 seconds back to back – 4 minute stations, no rest.
4 Stations – 1 equipment exercise and 1 body weight exercise per station, completed back to back by 3.
Station 1 – TRX (4 minutes)
BODY WEIGHT PUSH UPS
Participants will do 60 seconds of TRX ROWS followed by 60 seconds of bodyweight push ups
Participants will then do 40 seconds of TRX rows, followed by 40 seconds of body weight push ups
Participants then do their final interval of TRX rows for 20 seconds followed by 20 seconds of body weight push ups
Station 2 – Kettlebell (4 minutes)
BODY WEIGHT SQUAT HOLD
Participants will do 60 seconds of Kettlebell Swings followed by 60 seconds of body weight squat hold
Participants will then do 40 seconds of Kettlebell swings, followed by 40 seconds of body weight squat hold
Participants then do their final interval of Kettlebell swings for 20 seconds followed by 20 seconds of body weight squat hold
Station 3 – Medball (4 minutes)
MEDBALL RUSSIAN TWISTS
BODY WEIGHT PLANK
Participants will do 60 seconds of medball russian twists followed by 60 seconds of body weight plank
Participants will then do 40 seconds of medball russian twists, followed by 40 seconds of body weight plank
Participants then do their final interval of medball russian twists for 20 seconds followed by 20 seconds of body weight plank
Station 4 – Skipping Rope (4 minutes)
BODY WEIGHT SIDE SHUTTLE RUNS
Participants will do 60 seconds of skipping followed by 60 seconds of body weight side shuttle runs
Participants will then do 40 seconds of skipping, followed by 40 seconds of body weight side shuttle runs
Participants then do their final interval of skipping for 20 seconds followed by 20 seconds of body weight side shuttle runs
But awesome 🙂
We have chosen to use TRX, KettleBells, Medicine Balls and Skipping ropes which work really well, but obviously this format you can do with whatever equipment that you have enough of to go around your group or even do it bodyweight only if you train your people online – which is what I do!
My online group has KB’s, dumbbells and skipping ropes. So instead of the TRX rows we did DB bent over rows and in place of the medball, we used 1 dumbbell for the russian twists, worked a treat!
One of the advantages of this format is you can do this with very limited equipment.
If you have 20 people in your bootcamp, you can have 4 people on each station – 2 people on each exercise, all you need is 2 TRX, 2 kettlebells, 2 medballs and 2 skipping ropes.
Enjoy! Please let us know if you do this workout guys!
And if you’d like to learn more about our VIP group and how you can have access to workouts like this at your fingertips….click here to check out the facebook group more 🙂
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