After eight days without exercise (does hauling laundry up and down the stairs and making and re-making beds count?), I’m heading back to the gym this morning to teach a ‘feeling better’ Boot Camp workout.
I love my Wednesday morning boot campers. They’re strong, funny and hard-working. Their energy is infectious (and I’ll be drawing heavily on it to get through the hour). While I always encourage them to ‘go at their own pace’ and to ‘take a break when they need it’, today’s workout will really highlight the ‘work, rest, repeat’ principle.
Rather than give them a set number of repetitions to perform, I’ll be timing each exercise and drill, asking them to give it their all for as long as they can, then rest before moving on. Although my timer will be set for 40 s of work and 20 s of rest, participants are allowed to begin their rest break earlier, as long as they’ve pushed themselves to fatigue. This is the ‘rest-based interval’ approach as described in The Metabolic Effect Diet (the book is fabulous, as is their blog!).
I find that using rest-based intervals results in participants pushing themselves harder than they might in a more rigidly defined interval workout or when they feel like they must work right until the end of a timed interval. It’s also a great format to use when you’re recovering from illness or getting back to exercise after a long hiatus.
Today’s bootcamp workout will be focused on the ‘functional four’; squats, lunges, pushes and pulls performed as small circuits with cardio bursts thrown in at random.
Set your Gymboss Interval timer for 12 rounds of 40 s work and 20 s rest. Start with circuit 1; perform each exercise or drill for up to 40 s, rest 20 s and move on to the next exercise. Repeat circuit for a total of 3 rounds. Rest 2 minutes and move on to circuit 2.
Here we go!
As always, feel free to Share, Tweet and Pin this workout!
Which was your least favourite exercise? Ha!
Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.