Bootcamp Warrior Challenge

When seeking to construct a Bootcamp Challenge, its sometimes best to go to those who know a few things about fitness. So I asked Andy Palmer a fitness professional of impeccable qualifications and outstanding technical understanding of Outdoor Fitness.

The challenge can be completed anywhere, where there is 25 m of open space. No equipment is needed other than a watch to time yourself or be timed. You can do this challenge also just for the exercise variation without being timed.

It is best broken down into Training Phases, where each segment is practised and those who want to organise a 'Challenge Day' can get together and arrange a group to go through it. If you run a training camp which includes Bootcamp exercises, then your members can record their splits for this challenge free of charge using WGC, just by :

• Logging in
• Go to - Enter My Timings
• Open Folder - Bootcamp Challenges
• Enter your results for Starter - Intermediate - Advanced.

If you would like to run an Event using the WGC system and this circuit for all of your members to take part in - the please contact sean@worldgymchallenge.com

This challenge means that you will all be able to try a fun 'Challenge Day' and support one another.

Good luck if you try it and please send us (info@worldgymchallenge.com) any photos or videos so we can publish it on our latest News section.

How to Instructions - c/o Andy Palmer

Press Up Walk -

• Lay on floor hands on top of head
• Push up, lock out arms (1 rep)
• Walk (in press up position) one step sideways (across line)
• Lay on floor touch hands to top of head
• Push up, lock out arms (2 rep)
• Walk back to start position (across line)
• Lay on floor touch hands to top of head
• Push up lock out arms (3 rep)…..Cont (20 repetitions – 10 each side of line)

Sit Ups -

• Lay on back knees bent & hands touching floor above head.
• Sit up touch toes (Not heels).
• Return to laying down hands touching floor above head –  (1 rep)
• Continue for 20 repetitions

Press Up Planks -

• Adopt plank position on forearms & elbows, push up on left arm then right arm until in press up position, return to plank position dropping down on to left forearm followed by right (1 repetition on left) repeat for 6 repetitions on left followed by 6 repetitions on right. (NB: can lead with either arm).

CTF (Chest to Floor) Burpees -

• Perform burpee with chest completely on the floor and a jump & clap hands above head for each repetition.