Workout of the Day, September 4, 2012

Tuesday’s Bootcamp will be channeling Spartacus. I didn’t write this routine but have used it several times to work on my own conditioning throughout the past several years. Though I’ve posted an article about it on Legion before I’ve made a few changes for tomorrow to focus more on the strength training side of things. We’ll see how many circuits my morning group can complete in 45 minutes.

This workout is a 10 station circuit. Each move will be executed for 1 minute after which trainees will have 30 seconds to catch their breath and transition to the next movement. After completing all ten stations there will be a 2 minute rest period then the circuit will be repeated again. The goal is 3 rounds. Depending on intensity and speed trainees can expect to burn approximately 700- 900 calories during three rounds.

The Exercises:


1. Kettlebell Goblet Squat (Knees to elbows)

2. Mountain Climbers (slow Cadence, knees to elbows)

3. Dumbbell T-Pushups

4. Two handed Kettlebell Swings

5. Jump Squats

6. TRX Body Rows

7. Kettlebell Side Lunge with Touch

8. Pushup Position Dumbbell Row

9. Kettlebell Lunge with Rotation

10. Barbell Push Press


As always the goal here is not the maximum amount of reps in one minute, but the maximum amount of perfect reps with ultimate intensity and drive. This will be a test of not only strength but aerobic endurance and willpower. Good luck class.


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