Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Kemme Fitness bootcamp workout – no equipment necessary

This Functional Fitness workout can be done almost anywhere with any number of people. Essentially all you need are some markers, water, and motivation.

CIRCUIT #1 (WARM UP)
30 seconds Stutter Steps
2 Inchworms
2 – each side – Leg Swoops
X3
 
CIRCUIT #2
Set up 4 markers that are 15 yards apart.
#1:  marker 1 to 2 – Side Lunge (left side). marker 2 to 3 – Tarantula Walk. marker 3 to 4 – Side Lunge (right side). Sprint back to beginning.
 
#2:  marker 1 to 2 – Panther Walk. marker 2 to 3 – Crab Sidle. marker 3 to 4 – Goat Jumps. Sprint back to beginning.
 
#3:  10 Push-ups at each marker and Bear Walk in between. Sprint back to beginning.
 
#4:  10 Push-ups at each marker and Crab Walk in between. Sprint back to beginning.
 
CIRCUIT #3
Set up 2 markers that are 30 yards apart.
#1:  marker 1 – 20 Air Squats. marker 1 to 2 – sprint. marker 2 – nothing. marker 2 back to 1 – sprint. marker 1 – 20 Air Squats.
 
#2:  marker 1 – nothing. marker 1 to 2 – Bear Walk. marker 2 -50 Scissor Kicks. marker 2 back to 1 – Bear Walk. marker 1 – nothing.
 
#3:  marker 1 – 10 Muslim Prays. marker 1 to 2 – Lunge Walk. marker 2 – 10 Burpees. marker 2 back to 1 – Lunge Walk. marker 1 – 10 Muslim Prays
 
#4:  marker 1 – 50 Leg Raises. marker 1 to 2 – Gorilla Walk. marker 2 – 50 Leg Raises. marker 2 back to 1 – Gorilla Walk. marker 1 – 50 Leg Raises
 
#5:  marker 1 – nothing. marker 1 to 2 – Spiderman Crawl. marker 2 – 100 Slaloms. marker 2 back to 1 – Spiderman Crawl. marker 1 – nothing.
 
#6:  marker 1 – Psycho Push-ups (or regular). marker 1 to 2 – sprint. marker 2 – 20 Siamese Squats. marker 2 back to 1 – sprint. marker 1 – 10 Psycho Push-ups.
Advertisements

No comments yet»

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: