Last Friday we had another great bootcamp session at the Renton Results Boot Camp. We split the class up into three groups, each one using a different tool in a 6 minute density circuit. If you have access to a set of dumbells, a medicine ball and your own body (I hope that you don’t have an issue with the last one) then you can do this same training session at home!
 
The goal is to do as much work in the 6 minute time frame while using great form on all the exercises. We would take a 2 minute break before moving on to the next density circuit with a different tool.
 
Circuit #1: Dumbells
 
DB Squats x 10 reps
DB Reverse Lunges x 5 reps/each leg
DB Bent Over Rows x 5 reps
DB Push Ups x 10 reps
 
Circuit #2: Medicine Ball
 
MB Squat Jumps x 10 reps
MB Woodchops (straight up and down) x 10 reps
MB Side Lunge = Reach x 5 reps/each leg
MB Simulated Chest Pass x 10 reps/each side
 
Circuit #3: Bodyweight
 
BW Squats x 20 reps
Reverse Lunges x 10 reps/each leg
Push Ups x 10 reps
V-Ups x 10 reps
Thrusters x 10 reps
 
We finished with a ab finisher that looked like this:
 
Push Up Walkout x 30 seconds
Knee To Elbow x 30 seconds
Plank x 30 seconds
Side Plank x 30 seconds/each
 
The effects of this training session were not only a ton of calories burnt during the training session but also a higher amount of calories being burnt for the next 48 hours because of EPOC (exercise post oxygen consumption). The training has elevated the metabollism to such an extent that our bodies will continue to burn caloies long after we’re done with training. Now that is called training efficiency!
 
Try this workout out for yourself and see a clip of how our campers did…..

On another note…….halfway through the transformation contest (4 weeks), we already have 3 contestants that are down more than 20 lbs with more than 10 down over 10 lbs!!!
 
If you would like to be a part of the premier boot camp in Renton and South King County that offers small group personal training then check out www.RentonResultsBootcamp.com.