Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Gym bootcamp with stairs, kettlebells, and a pull-up bar

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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2 Comments»

  Julia Ruzzene wrote @

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?

  Kemme Fitness wrote @

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 🙂


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