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Boot Camp 1-16-2021#withme Superset AMRAPs and Pyramid HIIT
Warm Up 3 Min: Increasing Reps by 2
Walkout 2 Push Ups 2 Pike Glute Raises/Leg walk back 2 Squats
4 Min AMRAP –
4 Clean & Presses & 4 Step Ups/leg
10 Min HIIT – remove an exercise each Round DB/KB/DB/BW
Burpee Clean
Alt Swing Catch Thruster
Kneel Snatch Clean & Press Pause Windmill
3 Skaters SL Burpee
4 Min AMRAP –
4 Plank Push Up Row & 4 Squat to Deadlift
10 Min HIIT
Close Grip Press Pullover Leg Raise
Plank Hop Deadlift
Get Up Lateral Step Up
SL Walkout Push Up Plank Hop Hitch Switch
4 Min AMRAP –
4 Upright Row Press & 4 Dead Stop Static Lunges/leg
10 Min HIIT
Clean Offset SA Press Reverse Lunge
Stag SLDL to squat Stag SLDL
Alt Single Arm Snatch Slow Negative
Hamstring Walk Out
4 Min AMRAP –
4 4 Alt Swing Catch Squat
Finisher: 10 Push Ups
10 Sumo Dead Stop Deadlift
8,10 Reset Swings
6, 8, 10 Curl & Arnold Press
4, 6, 8, 10 Overhead to Ground Plank Hop
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14 Comments
Loved it! Except for the finisher, it was all timed, which makes the workout flow better for me. Great format for a full body workout, my favorite move was the clean to offset press and lunge. AV HR 122, 395 calories. Thank you Jennifer!!
Wednesday for me. Looks challenging! Thank you Jennifer 🥰
The AMRAPs were my fav part of this workout, and the format made the 10 min HIIT simply fly. Done & done!! Phew! Thanks Jen for this sweaty challenge 💪🏼😅
I LOVED that finisher!!! Great one!
This was fantastic!! Great full body workout, thank you so much!!
Thanks Jenn! This was a great workout! I love your long workouts. Great format! Loved it…
That was AWESOME!!! I loved the mix of Amrap and HIIT! So fun!T Thank u Jenn ❤️
Jenn, those finishers! Arms were burning! As always marvelous workout. Ave HR132 and peak 168. ❤️
Wow….such a great workout. Finisher was the hardest part and loved it. Great full body format….and look forward to next Saturdays boot camp . Thank you Jen for starting off my weekend…sweaty strong and ready for the day
Great work out! Really fun and unique combination of moves. The 4 min AMRAP superset with that lower rep count encouraged me to challenge myself with the weight, but also made the round "doable." Hardest AMRAP for me was the 1st one. I really like that 10 min HIIT format — it just flies by! Thank you yet again.
Average HR: 128, Peak HR: 160, Time: 71 mins, Total Cals: 894. This is an 85/15 timer/rep fullbody crossfit cardio routine. While it's a long routine overall, the HIIT sets feel short because you're constantly eliminating moves and the AMRAPs felt long to me because they're strength-oriented in that you're on one or two moves the whole time but in reality they're only 4 minutes meaning you can power through. I totally enjoyed zipping back and forth between all the moves and while I "stretched" during the move explanations (fine, I didn't do a lick of stretching and instead checked my email :)) the workout is probably closer to 60 mins if you FF the explanations. Another great boot camp and totally enjoyed it – thanks!
To help translate my Average HR to give you a sense of the workout: 110s is what I get from a mostly upper-body workout, 120s is full body with some cardio, 130-134 is heavy weights and cardio (or a 120s-type workout with a weighted vest), 135 and above is totally dying the whole time :).
Since different body sizes will generate different calorie burn, I included my Average HR so you can guesstimate your own potential calorie burn for this workout. Just plug in your gender/height/weight stats with my Average HR and Time into this calculator for a rough idea: http://www.shapesense.com/fitness-exercise/calculators/heart-rate-based-calorie-burn-calculator.shtml
Love this format!!! It was great and went really quickly for my "fatigue-from-counting" brain 😁🤣. I was so messed up with this finisher that I don't even know if I did it right (when set is rep -based I am doing it while the record is paused) but I have had a good burn! Thank you my master! 🥰👊👊
I just did this one. I ran out of time to complete so I had to stop at the 10 sumo deadlifts. Such a great workout so creative! My favorite was the skaters..though if you blinked I think you would miss it. Ha! Love the cardio built into the workout. I used dumbbells which made some of the moves feel a little awkward. I wasnt sure how to hold the dumbbells for the alternating deadlift. Thanks Jennifer for the great workout!!
Such a sweaty but awesome full body workout! Thank you as always!!!