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Bootcamp Workout: The Matrix

July 4, 2017
2 minute read

Hi guys! Travis and I are in Melbourne at the moment. We come every 3 months for a Sales Conference and Mastermind groups. We'll make sure to keep you posted on everything we learn! There's an F45 right next to the conference so we're going to train there for a week too. I'll share my findings 🙂

On my last blog, I told you about the 12 cones - which is an AWESOME workout! Today I wanted to share another way you can do it... Which is often easier to start with - "The Matrix" - the idea behind it is the same... but now you're working with "time" instead of reps. E.g.

20sec push ups
20 sec break
20sec push ups + 20sec squat jumps
20 sec break
20sec push ups + 20sec squat jumps + 20sec shuttle runs
20sec break
etc etc until you have completed 8 exercises in a row
this totals 14mins!

What you do from there is say "ok guys... we actually finished that quicker than I thought... but that's ok... we'll just do it again... but this time work BACKWARDS and we'll take one exercise away each time..."

So it gets a little easier so it would be:

Exercise 8, exercise 7, exercise 6, exercise 5, exercise 4, exercise 3, exercise 2, exercise 1
20 sec break
Exercise 8, exercise 7, exercise 6, exercise 5, exercise 4, exercise 3, exercise 2
20sec break
Exercise 8, exercise 7, exercise 6, exercise 5, exercise 4, exercise 3
20 sec break
etc etc until you only have to complete 1
this totals 14 mins!

This is now a 28-minute workout - which is PERFECT for a 60-minute Bootcamp! and it's a little easier to explain than 12 cones as everyone is doing the same exercises at the same time so you can control it better!

The 8 exercises I usually use are... Burpee, Agility Ladder, Bear Crawl, Skipping, Push Ups, Squat Jumps, Shuttle Runs, Plank!

Check it out and let us know what you think in the comments below 🙂

Also... Just letting you know we've re-structured our Bootcamp Specialist program to make it AWESOME.... and we've got it on special!!!

Check out our Bootcamp Specialist Trainer here.

Until next time guys!

Blue Side BG
Fitness Education Online are one of the leading providers in the world when it comes to the professional development of Personal Trainers. We have over 30 registered CEC courses Click here to check them out. Feel free to join our Free Facebook Group with over 14 000 other Fitness Professionals Click here to Join
About The Author: Jono Petrohilos
Online Course Creator I 2020 Fitness Australia Educator of the Year

Jono is the co-founder and director at Fitness Education Online. Fitness Education Online is one of the leading providers in the world when it comes to delivering online education to Fitness Professionals, providing over 30 registered CEC courses.

Fitness Education Online is also the admins of the largest Facebook Group in Australia / New Zealand for Fitness Professionals (Fitness Education Online Community Facebook Group).

Jono is also a qualified Exercise Physiologist, best selling author (The Bootcamp Blueprint), and the host of the successful podcast “Fitness Education Online Podcast”.

Jono is the current 2020 Fitness Educator of the Year (awarded by Fitness Australia)

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