Bootcamp Fit: Week 6 Strength Circuit Workout
Congrats if you’ve made it to this point! How are you feeling? I’ve noticed major differences in my energy level, as well as in how my clothes fit. (My smaller-sized jeans fit comfortably now!) Everyday things—running up the subway steps, toting my groceries—feel a bit easier thanks to the strength and mobility work I’ve been doing in ETC.
Ready for one more big push? You’ve got five weeks under your belt, which means you’re ready for the hardest routine yet. If you’ve been following along, these moves should feel familiar—many are very similar to those we did last week, only slightly more challenging. For example, we’re adding a biceps curl to the lunge, and we’re jumping rather than stepping back in the Overhead Push Press. Let’s finish off our 6 Weeks to Bootcamp Fit challenge by working harder—and trying to squeeze in even more reps of each move—than we have in any other week.
HOW IT WORKS ?Start with a 10- to 15-minute dynamic warm-up (think squats, lunges, inchworm, etc.) or try this warm-up routine. Then, begin the circuit below. Perform each exercise for one minute (or 30 seconds if noted), taking little to no rest between moves. Rest for one minute. Then repeat the entire circuit. Cool down with five minutes of dynamic stretching or foam rolling.
And remember: If you need more of a challenge… During ETC classes, we do metabolic drills (think burpees, squat jumps, and mountain climbers) in between circuits. “These metabolic drills are short bursts of work that will impact your metabolism post-workout and add to the benefits you get from the circuit exercises,” says Lashaun Dale, Senior National Group Fitness Creative Manager at Equinox. Perform one drill for 30 seconds to one minute—pushing as hard as you possibly can while maintaining good form. Do one or two drills before repeating the circuit below.
*Be sure to choose dumbbells that are challenging but allow you to maintain good form. If you can, go up by two pounds from the weights you used last week.
MOVE 1 Push Up with Alternating Shoulder Taps
Begin in plank position with hands slightly wider than shoulder-width and legs extended. Keeping spine neutral, bend elbows and lower chest towards floor. Stop when elbows are parallel with sides (A). Next, press back up to start while bringing right hand to tap left shoulder (B). Return hand to floor, and repeat steps A and B, this time bringing left hand to right shoulder. Continue alternating for the entire minute.
MOVE 2 Supine Lat Pull Over with Knee Lift
Holding one medium to heavy dumbbell, lie back over step platform to support head and shoulders, with lower body in bridge position. With dumbbell between both hands, slowly reach straight arms overhead towards floor, keeping core engaged and ending with biceps by ears (A). Keeping hips and chest lifted, pull dumbbell over chest, ending with arms straight and perpendicular to the floor; at the same time, lift right foot off the ground, knee bent at a 90-degree angle, until knee is directly over hip and foot is in line with left knee (B). Place foot down and repeat steps A and B, this time with the left leg, then continue alternating legs for a total of one minute.
MOVE 3 Jump Back to Floor to OH Push Press
Holding a dumbbell in each hand, squat to place dumbbells on floor (A). With core engaged, jump back into plank position (B). Immediately jump feet back to squat position, then pick up dumbbells to load squat (C). Press to standing as you press weights to ceiling in one powerful motion (D). Lower dumbbells down to shoulders, and repeat steps A through D for the entire minute. Keep movement controlled and powerful.
MOVE 4 Box Jumps
Stand behind step platform with feet hip-width apart and knees slightly bent (A). Jump onto step, landing softly on both feet, knees slightly bent, with elbows bent at sides (B). Step back (no jump) to starting position, and repeat for a total of 30 seconds.
MOVE 5 Football Runs
With feet just wider than hip distance, squat down a few inches so knees are slightly bent. Begin quickly stepping from left to right, simulating a football run, staying on toes and balls of feet (A). Stay low and continue this “fast feet” motion for a total of 30 seconds.
MOVE 6 Single Leg Reverse Lunge Pull with Biceps Curl
Begin standing with right foot on Gliding Disc (or towel on smooth floor surface), holding a medium to heavy dumbbell in each hand (A). Bend left knee and slide right foot back into a Reverse Lunge until left knee is bent 90 degrees, with the knee directly over the toes; at the same time, curl dumbbells to shoulders and hold for a beat at bottom of lunge (B). Press right foot into disc and, by engaging core and with control, pull it back up to starting position while lowering arms to side. Repeat for a total of 30 seconds, then switch to other side.
MOVE 7 Step Assisted T Plank with Leg Adduction
Rest on left hand. Place right foot on top of step platform and left leg extended on ground in front of step. Extend right arm toward ceiling. Lift hips up to create one long line from head to top leg (A). Next, lift left leg up slightly past right leg (B), and lower to floor. Repeat for a total of 30 seconds. Switch to other side.