Global BootCamp

Workout: Sandbags at Dawn

Type: Ultimate Sandbag & Bodyweight

Perform each pair of exercises in Superset format 3 times each to complete the Round.

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

Round 1

Sandbag Bear Hug Squat (wrap arms around bag and hug to chest)

Sandbag Shouldered Lunge (alternate shoulder from set to set)

Round 2

Up & Over Chest Press

Bent Over Row

Round 3

Rotational Deadlift

Overhead Press

Round 4

(During the rest before Round 4 de-load the bag)

Shouldered Get Up

Zercher Reverse Lunge

 

 

Contributor: Paul Glazby

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