Gym bootcamp with stairs, kettlebells, and a pull-up bar
October 18, 2012
CIRCUIT #1
10 – each side – Slaloms
10 – each side – Cossack Squats
10 – each side – Brazilian Crunch
10 – each side – Crab Crunch
10 – each side – Split Squat Jumps
10 Tuck Jumps
CIRCUIT #2
1 Pull-up
Do 3 exercises below at each of 3 floors in stairwell
10 – each side – Ice Skaters
3 Sprawls
10 – each side – Side Lunges
10 Pull-ups
10 Kettlebell Swings
CIRCUIT #3 (same set up as Circuit #2)
1 Pull-up
20 Mountain Climbers
3 Burpees
20 Leg Raises
10 Pull-ups
5 – each side - Kettlebell Clean & Press
CIRCUIT #4
Repeat Circuit #2
CIRCUIT #5
2 Knees to Elbows
Run up 2 flights of stairs and return
10 Scissor Kicks
10 Push-ups (optional)
X3
CIRCUIT #6
10 Rowboats
9 Scissor Kicks
8 Lunge Walks
7 Burpees
6 Hindu Push-ups
5 Rowbaots
4 Scissor Kicks
3 Lunge Walks
2 Burpees
NOTE: Hopefully your Pull-up bar isn’t too far from the stairwell you are using. You do the Pull-up exercises, then run to stairs and do flights, then back to where your Pull-up bar is located.
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I am not doing bootcamp workouts yet, still working my way through K-Fit (which I love), but just out of curiosity – how do you do pull ups on different flights of stairs? Do you carry the pull up bar with you?
the workout might not explain it well. I’ll try and edit it. Essentially you do the Pull-up at whever you have your pull-up bar. Then you run over to a stairwell. Hopefully it isn’t too far away