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Absolute Body Confidence Chesham Bootcamp 5 – Nov-Dec 2013 – The Mutli-Drirectional

This Chesham Boot camp is all about your results but has the added dimension to it of getting you to move your body in a great range so that you are ‘functionally’ strong, (strong in different ranges of motion). Doing this will challenge every muscle in your body as well as your CORE!

Each base has two exercises that you will swap between. Depending on numbers you will work a partner getting to know other boot campers. If possible pick a partner of equal ability and strength.

Below are the number of time and the amount of time you will spend on each exercise over the coming week. Below that is a list of the bootcamp exercises and then a map of the set up.

Weeks 1-4 – Perform each exercise 3 times for 30 seconds each time. Take 5 seconds to swap bases. Give the bootcamper 30 seconds to move to the next station. Circuit time 25 minutes

Weeks 5-6  – Perform each exercise 4 times for 30 seconds each time. Take 5 seconds to swap bases. Give the bootcamper 30 seconds to move to the next station. Circuit time 35 minutes

Weeks 7-8 – Perform each exercise 5 times for 30 seconds each time. Take 5 seconds to swap bases. Give the bootcamper 30 seconds to move to the next station. Circuit time 45 minutes

  1. Landmine / Alt single leg back bridge
  2. VIPR Curtsy Lunge+forward raise / Burpee with plate row
  3. KB side Deadlift to Front Squat / Knees high with DB punches
  4. Walk outs along step / Walking lunges across hall
  5. Lateral lunge DB over the top / Side plank to side plank
  6. Turkish get up / Plank to press up
  7. Power punches (one holds the bag while the other punches hard and fast!

 

Weeks 1-4 there will be time to do some high intensity CV at the end.

Body weight mayhem – 30 seconds of each exercise, exercises performed back to back use 5 exercises.

Example – Jump lunges, press ups, power jacks, hi knee sprints, seated punches

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Map Of The Multi-Demensional

The Multi Directional

The Multi Directional