Since my MISSION: METABOLISM BOOTCAMP only has 2 weeks of training for the month of December before a 2-week holiday break, I’ve decided to select my 6 favorite workout templates of 2010.
Here’s my first favorite template and a done-for-you Level I, II, III program design chart like we do in Bootcamp Automator each and every month (plus the tracks and instructional videos to go with it and bodyweight alternatives for each workout).
30-15 Six-Exercise Metabolic Circuit with TRX, Valslides, Battle Ropes, Bands, Kettlebells and Dumbbells- 20 Minutes: Alternate between 30 seconds of work and 15 seconds of rest for each exercise in the following 6-exercise circuit followed by a 60-second rest and transition between circuits.
|
Station# |
Exercise Variation |
Level I |
Level II |
Level III |
|
1
|
TRX 180-Degree Split Squat Jumps Variation |
TRX Split Squats |
TRX Split Squat Jumps |
TRX 180-Degree Split Squat Jumps |
|
2
|
Battle Ropes 1-Arm Up-Down and Side-to-Side Waves Superset Variation |
Decrease Speed of Movement and Size of Waves |
Battle Ropes 1-Arm Up-Down and Side-to-Side Waves Superset |
Increase Speed of Movement and Size of Waves |
|
3
|
Sliding Mountain Climbers Variation |
Push-up Hold |
Progress from Slow to Fast Sliding Mountain Climbers |
Sliding Mountain Climbers + Push-up |
|
4
|
Band Pull-Aparts Variation |
Decrease Resistance |
Band Pull-Aparts |
Increase Resistance |
|
5
|
Kettlebell (KB) Sumo Deadlift Variation |
Progress from Bodyweight to External Loading |
KB Sumo Deadlift |
Increase Loading |
|
6
|
Dumbbell (DB) Push-up Rows Variation |
DB Push-up Hold |
DB Push-up Rows |
Increase Loading |
And here’s a great Medicine Ball Workout Alternative that I used at another location:
Med Ball Workout Alternative
30-15 Six-Exercise Metabolic Circuit- 20 Minutes: Alternate between 30 seconds of work and 15 seconds of rest for each exercise in the following 6-exercise circuit followed by a 60-second rest and transition between circuits.
|
Station# |
Exercise Variation |
Level I |
Level II |
Level III |
|
1
|
Med Ball Burpees Variation |
MB Sumo Deadlift: Progress from Bodyweight to External Loading |
MB Burpees |
MB Jumping Burpees |
|
2
|
Med Ball Slams Variation |
MB Slams |
MB Side to Side Slams |
Increase Loading and/or Speed of Movement |
|
3
|
Med Ball 1-Leg Hip-Hinge Variation (L) |
Bodyweight 1-Leg Hip-Hinge |
MB 1-Leg Hip-Hinge |
MB 1-Leg Hip-Hinge + High Knee |
|
4
|
Med Ball 1-Leg Hip-Hinge Variation (R) |
Bodyweight 1-Leg Hip-Hinge |
MB 1-Leg Hip-Hinge |
MB 1-Leg Hip-Hinge + High Knee |
|
5
|
Med Ball Walking Lunges Variation |
MB Split Squat: Progress from Bodyweight to External Loading |
Progress from MB Alt. Reverse Lunges to MB Alt. Forward Lunges |
MB Walking Lunges |
|
6
|
Med Ball Cross-Body Mountain Climber Variation |
MB Push-ups Hold |
MB Cross-Body Mountain Climber |
MB Cross-Body Mountain Climber + Push-up |
Want more custom 30-15 interval training workout music soundtracks and/or done-for-you workouts??
Simply click on one of the images below to learn more and listen to audio samples or view video samples 
MISSION: METABOLISM for Fitness Professionals- $67
THIS PRODUCT IS FEATURED IN BOOTCAMP AUTOMATOR AUGUST 2010 AND IS TAILOR MADE FOR FITNESS PROS AND BOOTCAMP OWNERS LOOKING TO AUTOMATE THEIR GROUP EXERCISE WORKOUTS. DO NOT BUY THIS PRODUCT IF YOU ALREADY OWN THIS CONTENT!
The official 30-minute express metabolic circuit training system from BJ Gaddour’s world famous MISSION: METABOLISM BOOTCAMP in Milwaukee, WI!
This DIGITAL product includes:
- THREE 30-15 interval six-exercise metabolic circuit mp3 soundtracks that tell your clients and campers exactly what to do
– SIX instructional mp4 workout videos, 3 equipment and 3 bodyweight workouts each, showing you exactly how to teach and demo custom Level I, II, and III exercise progressions for all fitness levels
- ONE program design cheat sheets PDF outlining your group exercise workouts
MISSION: METABOLISM for Fitness Enthusiasts- $47
THIS PRODUCT IS FEATURED IN BOOTCAMP AND WORKOUT AUTOMATOR AUGUST 2010 AND IS TAILOR MADE FOR FITNESS ENTHUSIASTS LOOKING FOR A DONE-FOR-YOU HOME/TRAVEL FITNESS PROGRAM. DO NOT BUY THIS PRODUCT IF YOU ALREADY OWN THIS CONTENT!
The official 30-minute express metabolic circuit training system from BJ Gaddour’s world famous MISSION: METABOLISM BOOTCAMP in Milwaukee, WI!
This DIGITAL product includes:
- FOUR 30-15 interval six-exercise metabolic circuit mp3 soundtracks that tell you exactly what to do, including exercise section and order
- FOUR instructional mp4 workout videos, 2 equipment and 2 bodyweight workouts each, showing you exactly what to do with custom Level I, II, and III exercise progressions for all fitness levels
- ONE program design cheat sheets PDF outlining your workouts
Workout of the Month- August 2010- $24.95
THIS CONTENT IS ALSO FEATURED IN BOOTCAMP AUTOMATOR 2010 and MISSION: METABOLISM. DO NOT BUY IT IF YOU ALREADY OWN THIS CONTENT!!
This DIGITAL product includes:
- TWO 30-15 interval six-exercise metabolic circuit mp3 soundtracks that tell you exactly what to do, including exercise section and order
- TWO instructional mp4 workout videos, 1 equipment and 1 bodyweight workout each, showing you exactly what to do with custom Level I, II, and III exercise progressions for all fitness levels
- ONE program design cheat sheets PDF outlining your workouts
Soundtrack of the Month- August 2010- $14.95
THIS TRACK IS FEATURED IN BOOTCAMP AUTOMATOR AND WORKOUT AUTOMATOR FOR AUGUST 2010. DO NOT BUY IT IF YOU ALREADY OWN THIS CONTENT!!
This DIGITAL product includes:
- ONE 30-15 interval six-exercise metabolic circuit mp3 soundtrack: 20 minutes total
Crank it!
BJ
