Well done today everyone, we've picked the pace up slightly in week 2 and everyone stepped up and put alot of of hard work in. Now that the bodyweight exercises have been mastered in week1 we've started to introduce some external weight (kettlebells, dumbbells, medicine balls) so the strength segment will be more fun and have more variety in the coming weeks.

If you missed this morning's workout here it is so you can follow along, also you're welcome to join in the Rushcutters Bay and Bondi Beach boot camps to make up for any missed sessions.

The workout….

Exercise 1 – Partner Circuit
Split camp into pairs and then put them into pairs again (groups of 4), 4 stations, 2 exercises per station, 60 seconds per exercise, 20 seconds rest between exercises.

1. Sit ups and Dips
2. Swings and Curl n Press
3. Lunge with press and Rows
4. Jumping chins and heel taps

Exercises 2 – Relay
Split camp into pairs (similar fitness level), Set out 5 cones 10 meters apart, sprint to 5th cone perform 10 reps, tag partner who then does the same, sprint to 4th cone and perform 8 reps, 3rd cone 6 reps, 2nd 4 reps, 1st cone 2 reps. Change exercise and repeat. The partner that is waiting is also performing the same number of reps of a different exercise.

1. Plank ———————————————————— Squats
2. Sit ups———————————————————– Push ups
3. Pillar ———————————————————— Lunges

See you again on Thursday!

Cheers,

Dan
Dangerously Fit Boot Camp
Bootcamps Sydney

P.S If you would like to learn more about our Queens Park Boot Camp click here…
Group Personal Training Queens Park

Tags: Boot Camp Sydney, bootcamp, Corporate Fitness Sydney, Fat Loss, Group Fitness Centennial Park, Group Personal Training Queens Park, Outdoor, Weight Loss

This entry was posted on Monday, March 9th, 2009 at 9:11 pm and is filed under Queens Park. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

Posted by Dan Clay | in Queens Park | No Comments