Sun Down Lion Park

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We grabbed 4 dumbbells total and his workout was a combination of bodyweight exercises and dumbbell moves. He is a great client and is ready for any challenge. We set up a big 6-exercise circuit and he knocked it out in 30 minutes (including the warm-up).

His shirt was soaked, too. Then the circuit was: 1) Bodyweight Squat Jumps (10) I had him go really deep, too. This will engage more muscle.

2) DB Split Squat (8/side) 3) Spiderman Climb Push-ups (8/side) 4) Pull-ups (3) I had him do negatives as he continues to build enough strength to do full pull-ups (more on this below) 5) DB Goblet Lateral Lunge (10/side) 6) Stability Ball Jackknife (20) He did this circuit 3 times, resting for a minute between circuits. He has been really focusing on keeping his prescribed rest periods, so we used my stop watch. Its amazing how a workout will feel when you use just a minute of rest with big, compound movements. Thats a dandy total body workout right there good times indeed. So, are you struggling with your pull-ups? I will do a full post on this in the near future, but in the meantime, try doing this. Jump up (literally) and put yourself in the end position of a pull-up like this: Its up to you if you want to make the funny face or not. I enjoy looking like an idiot.

Better yet, Ill have my friend Shawna do a guest post for me since she is the pull-up Queen. Now, if youre a bootcamp instructor, how do you translate this into a bootcamp workout? First thing you need to do is to turn the specific reps into timed sets. Also, more than likely, you dont have that many pull-up bars handy, so sub in DB Rows or Band Rows for those. Lets change this 1-on-1 workout into a bootcamp workout: 1) Bodyweight Squat Jumps (30 secs) 2) DB Goblet Split Squat or Bodyweight Split Squat (30 secs/side) 3) Spiderman Climb Pushups (30 secs) 4) DB or Band Rows (30 secs) 5) Goblet or Bodyweight Lateral Lunge (30 secs/side) 6) Stability Ball Jaccknife (30 secs) not enough stability balls? No problem you can sub this for the Inchworm.

You see how I changed exercise 2 to the Goblet split squat that way, each camper will only need one dumbbell, but like it shows, you can also just do a bodyweight split squat. So, you can now have an express style bootcamp workout giving yourself (or your campers) no excuse for missing workouts. Boom goes the Bootcamp dynamite, Mike Whitfield, CTT Related Bootcamp Posts: Free TT Abs Bootcamp Workout and Big 7 Fat Loss Circuit 4 Technique Boosters for Bodyweight Exercises How to Use Metabolic Resistance Training with Bodyweight Exercises Tweet Be the first to comment – What do you think? Get this free guide on how to start your own fitness boot camp right now!!!!

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Source: (dumbell and bodyweight circuits) http://www.bootcampexercises.net/dumbbell-and-bodyweight-circuits/

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From: (automatic article submitter 2010) http://www.ibonusreviews.com/automatic-article-submitter-review/