Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

BOOTCAMP – SLOSH TUBE, CLUBBELL, & MEDICINE BALL

NEEDED EQUIPMENT: Slosh Tubes, Clubbells,  Medicine Balls, & cones
 
CIRCUIT #1 WARM UP
20 seconds each of following
Slosh Tube Twirls
Slaloms
Lunge Twists
Clubbell  Front Swing Hand Switch
 
CIRCUIT #2 (Set cones 40 yards apart with Clubbell & Medicine balls at cones in middle, Slosh Tubes at end cones)
Sprint cones 1 to 2
20 – each side – Clubbell Swipes (1/2 the group)
20 Medicine Ball Thrusters (1/2 the group)
Sprint cones 2 to 3
10 – each side – Slosh Tube Back Paddling (1/2 the group)
40 Scissor Kicks (1/2 the group)
Sprint back to cones 1
X2 (alternate exercises at cones)
 
CIRCUIT #3 (Set cones 40 yards apart with Clubbell & Medicine balls at cones in middle, Slosh Tubes at end cones)
Tarantula Walk cones 1 to 2
20 Clubbell Barbarian Squats (1/2 the group)
20 – each side – Medicine Ball Lunge Twists (1/2 the group)
Frog Jump cones 2 to 3
20 Slosh Tube Squat Press Combo (1/2 the group)
50 Leg Raises (1/2 the group)
Sprint back to cones 1
X2 (alternate exercises at cones)
 
CIRCUIT #4 (Set cones 40 yards apart with Clubbell & Medicine balls at cones in middle, Slosh Tubes at end cones)
Side Lunge cones 1 to 2
20 – each side – Clubbell Outside Pendulum (1/2 the group)
10 Medicine Ball Sliders (1/2 the group)
Gorilla Walk cones 2 to 3
10 – each side – Slosh Tube Floor Wipers (1/2 the group)
20 Row Boats (1/2 the group)
Sprint back to cones 1
X2 (alternate exercises at cones)
 
CIRCUIT #6 (Set cones 40 yards apart with Clubbell & Medicine balls at cones in middle, Slosh Tubes at end cones)
Duck Walk cones 1 to 2
10 – each side – Clubbell Torch Press (1/2 the group)
10 Medicine Ball Sit-up Stand-up Slams (1/2 the group)
Sabertooth Walk cones 2 to 3
20 Slosh Tube Back Get-up Sit-ups (1/2 the group)
5 180 Degree Push-ups (1/2 the group) (Do push-ups in circle until you spin 180 degrees)
Sprint back to cones 1
X2 (alternate exercises at cones)
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