Dirty Dozen Workout2

This boot camp workout session uses 12 exercises and is a 12 minute workout, but can be scaled for time and level of fitness. Some of the exercises require dumbbells and some require just body weight. The protocol is :45 seconds work with :15 seconds rest / transition. Scaling it back will shorten these durations.

Note: In editing this clip I cut off some of the video at the back end of some of the exercises to keep the entire movie under You Tube's 10 min limit.


SCALING
Depending on the group size and overall level of ability, I will scale this workout accordingly. For example, I may ask the group to perform this workout in 6 minutes instead of 12. This way each exercise is performed for :20 seconds with a :10 rest. Another option is :30 /:10 which will make this an 8 minute cycle. In a typical boot camp class we will perform this routine up to three times. First round 6 minutes, second round 12 minutes, third round 8 minutes.

You might notice in this video that some people appear to have less than perfect form. They are working to improve their form and / or they are working around an injury. Don't forget to give people options for making the exercises easier or more difficult so that everyone gets a "10" experience.

Good luck and please send me your comments and suggestions!

Category:

Sports

Tags:

• body basics boot camps
• boot camps
• interval workouts
• fat burning workouts