NEEDED EQUIPMENT – Kettlebell, Pull-up bar, cones
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 Place 4 sets of cones about 15 yards apart (one station has a Pull-up bar) Start at Pull-up bar (place Kettlebells there) 1 Pull-up, then sprint to cone #1 10 – each side – Ice Skaters 3 Sprawls 10 – each side – Side Lunges Crab Walk to cone #2 (repeat three exercises above) Bear Walk to cone #3 (repeat three exercises above) Sprint to Pull-up bar 10 Pull-ups 10 Kettlebell Swings CIRCUIT #3 (same set up as Circuit #2) 1 Pull-up, then sprint to cone #1 20 Mountain Climbers 3 Burpees 20 Leg Raises Frog Jump to cone #2 (repeat three exercises above) Stalking Panther Walk to cone #3 (repeat three exercises above) Sprint to Pull-up bar 10 Pull-ups 5 – each side – Kettlebell Clean & Press CIRCUIT #4 Repeat Circuit #2 CIRCUIT #5 (use cone set up from previous circuits) 2 Knees to Elbows Sprint to cone #1 10 Scissor Kicks 10 Push-ups (optional) Sprint back to Pull-up bar Repeat with each cone station for a total of 3 rounds 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 1 Hindu Push-upBootcamp – Kettlebell & Pull-up bar
- Post Author:kemmefitness
- Post published:August 11, 2012
- Post Category:Choose a workout
- Post Comments:0 Comments