Tom and I were inspired to go to the open water swimming lake with the rest of our team on an early morning swim. We decided that whilst the rest of our team swam we would workout around the lake on our own bootcamp tag. This left me a wee bit worried as Tom is youth personified with long gazelle legs and the fitness of a premiership football player and I am drawing my pension and prefer red wine and chocolate but still we worked out together. Im sure you can get the picture. Share this workout with your clients this week or better still get out there and complete it. Its a great way of different or the same fitness levels working out together.
Warm up.
Gill and Tom Tag.
Tom – 5 x 1 min shuttle runs ahead and jog back to tag Gill
Gill – Power walk along the lake path (waiting to be tagged by Tom and timing him) with lots of smiles and encouragement. Don’t tell Tom but sometimes I walked backwards so that he had to come further back to tag me.
Main Workout
Terrain used: We found a low bar fence (you could use a bench or a kerb or a log) to put our hands on for press ups or one leg on for the Bulgarian lunges, a track through the woods for the runs back to a nice clearing for the exercises. Each exercise in the blocks are 1 minute each.
3 x 1 mins exercise blocks x 5 with 2 min shuttle sprint in between and a 1 minute recovery before the next block. Each block totalled 6 mins. Total workout with warm up and cool down 45 mins.
| Gill 3 exercises 1 minute each | Tom 3 exercises 1 minute each | Cardio |
|---|---|---|
| Toe touches on step Step up and down High knee lifts | Power toe touches on step Runs on step Power jumps up and off step | 2 minute shuttle sprint - Tom Walking lunges - Gill 1 minute recovery |
| 3/4 or oblique press up on low bar fence Tricep Dips on low bar fence Gheko oblique plank on low bar fence | Full press ups on floor or with feet on low bar fence Full tricep dips Gheko plank with press up | 2 minute shuttle sprint - Tom Squats - Gill 1 minute recovery |
| Sit up crunches Revers Curls Oblique twists | Sit up crunches Reverse Curls Oblique twists | 2 minute shuttle sprint - Tom Side Squats - Gill 1 minute recovery |
| Squats Bulgarian lunge R (one leg on fence) Bulgarian lunge L (one leg on fence | Power squats Bulgarian lunge R (one leg on fence) Bulgarian lunge L (one leg on fence | 2 minute shuttle sprint - Tom Side Squats - Gill 1 minute recovery |
| Press up on low bar fence with one arm fwd reach Russian Tricep Dips on low bar fence Gheko oblique plank on low bar fence | Full press ups with one arm fwd reach (on floor or with feet on low bar fence) Full Russian tricep dips Gheko press ups | 2 minute shuttle sprint - Tom Step ups - Gill 1 minute recovery |
Cool down
Walk back to the swim hut for a drink and a stretch.