Camp split into pairs, depending on size of group set out a 6-10 station circuit. Spend 60 seconds on each station, 15 seconds rest between exercises.

Exercise 1:
1. Push ups
2. Crunches
3. Squats
4. Skipping
5. Inverted Row
6. Reverse lunges
7. Plank
8. T shuffle

Exercise 2:
Set out 4 cones 10 meters apart. Split camp into pairs.

1st person sprints back and forth to 1st cone twice, then rests and partner repeats.

1st person sprints back and forth to 2nd cone twice, then rests and partner repeats.

1st person sprints back and forth to 3rd cone twice, then rests and partner repeats.

1st person sprints back and forth to 4th cone twice, then rests and partner repeats.

Rest for 90 seconds – then repeat.

Enjoy

Dan clay
Dangerously Fit Personal Training
Personal Trainers Sydney
Boot Camp Sydney
Corporate Personal Training Sydney

                          

This workout was especially tough as it was 35 degrees with very high humidity, every set was a battle and by the end of the workout I felt like I’d gone 10 rounds with Lennox Lewis.

Nevertheless it was a fun workout, I enjoy the Saturday training session more than any other because I love training outdoors and I get to play with many of the training tools I use with my boot camp clients.

The training session was a total body workout working all the major movement patterns using the following tools;

Tornado ball
Olympic rings
Kettlebells

Movement patterns…

1.Vertical pull – Chin ups
2.Core rotation – Tornado ball Russian twist
3.Horizontal pull – Kettlebell high pulls
4.Quad dominant – Squat jumps
5.Core stabilization – Olympic ring planche
6.Hip dominant – Kettlebell alternating swings
7.Vertical push – Hand stand push ups
8.Horizontal push – Olympic ring fly’s

2 sets of each exercise – 10 to 12 reps per exercise with a 45 second rest between sets.

Some of these exercises are advanced and not for beginners so exercise with caution.

Let me know how you go.

Enjoy!

Dan Clay
Outdoor Personal Training
Personal Trainers Sydney
Boot Camp Sydney
Corporate Personal Training Sydney

                          

Having gone 4 days without training I was getting restless and in desperate need of a workout, after asking a few locals it seems the closest gym is a 90 minute walk away – not good.

Luckily I brought with me a set of Olympic rings, so I head off to the park and find myself a tree branch instead.

One of the great things about Olympic rings is you can train anywhere and at anytime, plus they’ll get you incredibly strong (just watch the male gymnasts at the Olympics).

Having 4 days off training I’m feeling fresh and smash out a quick 30 minute bodyweight workout.

The Workout…
Chin ups (overhand) 2 x 10
Hanging knee raise 2 x 10
Olympic Ring push ups 2 x 10
Single leg squat 2 x 10
Olympic Ring planche 2 x 60seconds
1 leg hip ext. with 1 foot on ball (or coconut) 2 x 10

30 seconds between exercises

This workout will take you around 30 mins and works every major muscle in the body, they’re great for strength and building lean functional muscles.

Let me know how you get on.

Train Hard!

Dan Clay
Dangerously Fit Personal Training
Personal Training Sydney
Boot Camp Fitness Sydney

P.S To pick up a set of rings check out www.ringtraining.com