Equinox bootcamp week one: treat them mean, keep them lean

The first week of Equinox's bootcamp is a metabolic workout
Daniel Hambury/@stellapicsltd
2 July 2018

This metabolic workout is designed to use bigger muscle groups to burn fat and builds up lean muscle tissue.

Working the upper body and lower body in the same workout will help you deplete more of your glycogen stores, allowing you to burn fat more effectively by firing up your metabolism.

1. Battle ropes

Daniel Hambury/@stellapicsltd

Hold the ends of the rope at arm’s length in front of your hips with your hands shoulder-width apart. Brace your core and begin alternately raising and lowering each arm explosively. Keep alternating arms.

Repeat for 8-10 rounds.

2. Ball Slams

Daniel Hambury/@stellapicsltd

Hinge at the hip, keeping your weight in the mid foot, pick up the weighted ball and drive overhead. Slam the ball back down into the floor and repeat. Avoid rounding of the back during this exercise.

Do 8-12 slams.

3. Kettlebell Swing

Daniel Hambury/@stellapicsltd

Hinge at the hip, keeping weight in the mid foot, and pinch your scapular together. Extend your hips forward while squeezing your glutes. Swing the kettlebell forward using this force, avoid leading with the arms, let your posterior chain power the movement.

Do 8-12 swings.

16-24kg for men, 10-16kg for women.

4. Tuck Jumps

Daniel Hambury/@stellapicsltd

Begin in a squat position, arms in front. Explosively drive the arms back and jump into the air, driving the knees as high as possible, Return the floor landing in a squat position, as soft as you can. Tip! Try to make as little sound as you can make on the surface you are landing on. Avoid loud landings and landing with the knees forwards.

Do 8-12 jumps.

This workout should be completed as a circuit in this order.

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