Comments (0)

By paul, February 20, 2011 1:38 pm

Global BootCamp

Workout: Hell & Back

Type: Accumulator

Perform exercise 1 for the first round (30 seconds), in round 2 perform the first exercise again (30 seconds) immediately followed by exercise 2, transitioning between exercises quickly is key here.

Third round add in exercise 3, 4^th round exercise 4 etc

The Moves

Squats, Press Ups, High Knees, Get Ups, MB Press, Lunges

Phase 1

Round 1

Squats

Round 2

Squats

Press Ups

Round 3

Squats

Press Ups

High Knees

Round 4

Squats

Press Ups

High Knees

Get Ups

Round 5

Squats

Press Ups

High Knees

Get Ups

MB Press

Round 6

Squats

Press Ups

High Knees

Get Ups

MB Press

Lunges

Now you get 90 seconds rest, you then repeat the process but in reverse

Phase 2

Round 1

Lunges

Round 2

Lunges

MB Press

Round 3

Lunges

MB Press

Get Ups

Round 4

Lunges

MB Press

Get Ups

High Knees

Round 5

Lunges

MB Press

Get Ups

High Knees

Press Ups

Round 6

Lunges

MB Press

Get Ups

High Knees

Press Ups

Squats

For the music to automate this Workout go to www.global-bootcamp.com

Contributor: Paul Glazby

Comments (0)

By paul, February 13, 2011 9:15 pm

Global BootCamp

Workout: Big in Japan

Type: Tabata Bodyweight

Perform each exercise for 4 circuits (20 secs x 4) before moving to next exercise. Then repeat the sequence so each exercise has been performed 8 times. Then move to next pair of exercises.

Use the full Tabata Workout from www.global-bootcamp.com

Round 1 & 3

Lunges

Round 2 & 4

Press Ups

Round 5 & 7

Jump Squat

Round 6 & 8

Renegade Row

Round 9 & 11

Get Ups

Round 10 & 12

Burpees

Contributor: Paul Glazby

Comments (0)

By paul, February 3, 2011 8:14 am

Global BootCamp

Workout: Commando

Type: TRX & Bodyweight Supersets

Perform each pair of exercises 3 times each to complete the Rounds.

Depending on your fitness level choose a time-split to suit you.

Round 1

TRX Row

Bodyweight Squats

Round 2

TRX Side Lunges

TRX Press

Round 3

TRX Y Row

Lunges

Round 4

TRX Tricep Extension

Side Plank

Contributor: Paul Glazby

Comments (0)

By paul, January 31, 2011 7:29 pm

Global BootCamp

Workout: Afterburn

Type: BootCamp Circuit

Perform each exercise in turn, all 6 ex’s are 1 Round, repeat for a total of 4 Rounds

Depending on your fitness level choose a time-split to suit you.

Wide Lunges (step out wide while maintaining forward pointing toes)

Press Ups (if you have to drop to your knees ensure your hips are forwards maintaining a straight posture from shoulder to knee)

Reverse Lunge to Knee Drive (keep Lunging with one leg and powerfully drive knee up when coming out of the Lunge)

High Knees (running on the spot bringing knees to hip level)

Plank

Split Squats (switch at the halfway mark)

Contributor: Paul Glazby

Comments Off

By Admin, January 16, 2011 9:17 pm

When running your BootCamps you know how easily distracted you can be by someone’s technique, even when using the fool proof method (popularised by my good friend Paul Mort) of having all your class doing the same exercise at the same time.

Sorting out someone’s knee alignment on a Lunge, trying to stop the new guy tucking his head between his knees to get lower in the Squat or just ensuring everyone is doing the Plank without their derriere in the air and OOPS! Before you know it you’ve over run your 40 seconds and everything’s gone to s**t!

How about if your group are doing a unilateral move, you say ‘everyone changes at the halfway mark’, but only if you tell ‘em! You get distracted for a split second and before you know it its 45 seconds left leg, 5 seconds right!!!

‘If people are the problem, systems are the solution’ not sure who said that but they were right, in this case the system is Automation!

Think how easy your BootCamp life would be if some nice lady said ‘4,3,2,1’ to let you know when to start your exercise, then she said ‘Halfway there’ so you knew to switch if necessary, she might even say ’15 seconds left’ just to let you know how much longer you had to do that awful last set of Press Ups, then if she was really nice she might give you another ‘4,3,2,1’ into the rest period and then tell you how long it was going to be!

Now imagine you had all that AND it featured an energetic soundtrack that built over the entire workout, an actual professionally written piece of music tailor made for the job.

Get ready for it guys….

……BOOM!!!!!

Global BootCamp have gone done exactly that, it’s like Marty McFly has come back from the future and brought every BootCamp owner a little bit of magic!

This is Automation version 2.0, and you’ll wonder how you ever managed without it.

To see what the fuss is about check out www.global-bootcamp.com