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
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
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
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