Boot Camp 6 - The Countdown!!

I love workouts that you are able to do that is really high intensity that is a small amount of time. With this 'countdown' workout you really can do it as fast as you can for more cardio, or take more time and add more weight and do harder versions of the same workout.

Equipment:
Medium weight kettle bell
Box for box jumps

The Countdown

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Box Jump Burpees

Push-Ups

Box Dips

Kettle bell Squats

Kettle bell Swings

With this workout you do all of these activites 10 times through. With the first round being 10 times, the second 9 times, the third 8 and so on. 

Box jump burpees- Jump up on a box/step up box with both feet. Jump back with both feet. Go down into a pushup burpee.

Box Dips- Regular triceps dips using the box

Kettle bell squats- Take the kettle bell in both of your hands right at your chest and squat while holding the kettle bell.

Workout #2

You will need a partner. You will be doing workouts about 25 yards apart from each other in a straight line.  Pick who will be partner A and who will be partner B. Partner A will be doing the stationary workout on one side while the partner B will be sprinting to the other side to do the first workout. 

A

1. Floor sprints
2. Push-up row
3. Frog jumps
4. Lunge row
5. Jumping Jacks
6. Cherry Pickers

Sprint to other side in between each workout from A 

B

1. Jump Squats
2. Plank triceps extension
3. Split squat, lateral raise
4. Overhead Y lunge
5. Sit up
6. Push up

Rear sumo to A.