Workout Wednesday Bodyweight Bootcamp: Rep Ladder Circuit

Hi, fitness friends!

I started teaching a beginners' bodyweight bootcamp class this month at ComCardio in Hurst, TX. It is a lot of fun and I am excited about building this class from the ground up. ComCardio is a brand new studio that caters to all fitness levels and abilities. They have a variety of classes including indoor cycling, indoor bodyweight bootcamp (my class!), a dumbbell class and Zumba! I also host a free weekly run club there that is turning out to be a lot of fun. 

I'd love if you would join me on Tuesday nights for my class (first class is free and they offer affordable class packages after that). I know not everyone lives near Hurst, TX so I want to offer a small portion of my weekly classes online, so you can try some of my workouts at home for free. 

The great thing about body weight boot camp is that we use our own body as the resistance, so there is no need for additional weights or equipment at this time. As you get stronger, you can add weights to the exercises to progress them.

This first workout in this series starts with the basics of bodyweight exercises: the squat, the pushup and the lunge. I love ladder rep workouts because the intensity increases with each circuit by adding additional reps and time to the isometric holds.

Before beginning your workout, prepare your body for exercise by performing a series of dynamic warm up exercises. This is also a great time to foam roll any tight/overactive muscles.

Squats

Start with your feet about hip width apart with your toes pointing forward. Take a deep breathe in, push your hips back and lower until your thighs are parallel to the floor (or as low as your flexibility will allow). Exhale as you push yourself back to standing position.

HOLD: Hold the low position for the required time. Feel the burn!

REPS: Lower yourself into position at a tempo of 4 seconds, hold for 2 seconds in the low position, then push up to standing for 1 second. That'e one rep. Repeat for the required reps in the circuit.

Push-Ups

Place hands shoulder-width apart on the floor in a high plank position. Your body should form a straight line from your heels to your head. Engage your abs, bend your elbows, and lower your body until your chest is about one inch above the floor. Do not allow your butt to stick up in the air or your hips to sag as you lower. Press yourself back up. If you do not have the strength to do a full pushup on your toes, drop to your knees to reduce the weight. 

HOLD: Hold the high plank position for the required time. Engage your abs!

REPS: Lower yourself into position at a tempo of 4 seconds, hold for 2 seconds in the low position, then push up high plank for 1 second. That'e one rep. Repeat for the required reps in the circuit.

Lunges

With your feet hip width apart and your toes pointed straight ahead, hold your core stable with your back straight and take one large step to lunge forward until your front knee is lined up over your ankle and your back knee is nearly touching the floor. Do not allow your knee to go past your toes. Push back to starting position and switch legs

HOLD: Hold the lunge position for the required time. 

REPS: Lower yourself into position at a tempo of 4 seconds, hold for 2 seconds in the low position, then push up to standing for 1 second. That'e one rep. Repeat for the required reps in the circuit. Repeat legs!

The Circuits

For the first circuit you will move through each of three exercises without a break, performing the hold followed by the required reps before moving onto the next exercise. Once you complete the circuit, take a 30 second break before moving on to the next one.

For example in the first circuit, you will hold in low squat position for 10 seconds then perform 10 reps. Move onto the push up hold (high plank) for 10 seconds then perform 10 push up reps. Perform the lunge hold on the right leg, then the left leg and finish the circuit with the lunge reps on each leg. Rest for 30 seconds before moving onto the next circuit. 

As you work into the high rep circuit be sure that you are completing the reps with good form. If you feel tired and your form is suffering, rest and restart as often as needed in order to complete the number of reps safely. 

Once you complete the circuits be sure to cool down and stretch before ending your workout. 

It's important to remember that while I am a certified personal trainer, I am not your trainer. Please get clearance from a medical professional before beginning a new exercise program and consult with a fitness professional who knows your unique history, needs and abilities. 

I look forward to sharing a small part of my bodyweight bootcamp classes with you each week!

Try it out and let me know what you think.

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Coach Lea