I had the pleasure of putting 20 Balham ladies through their paces last night as Balham’s regular coach Rebecca Whitehead had a well deserved night off (she has been delivering Balham bootcamps 3 times a week for the past 3 months). After a thorough warm up I put the ladies through the following 10 station workout.
- Bxoing jabs
- Medicine ball squat push press
- Band lateral raise
- Bench step up
- Bench push up
- Walking lunges
- Bench triceps dips
- Kettle hip thrusters
The ladies spent 30 seconds at each station and did as many reps as possible in that time before moving on to the next station. I gave the ladies a minutes rest and then we did a further 2 rounds at each station.
The last 10 minutes of the evening were spent doing interval sprints. I put the ladies in pairs and asked one of them to sprint for 20 seconds then swap. We did this for 5 minutes. Sounds easy right? No way, everyone was totally wiped out at the end! We spent 8 minutes stretching to warm down and that was Tuesday night Balham bootcamp done and dusted. Well done to all who attended as that was a tough workout.
Expected results from Balham bootcamps
I was chatting to Theresa, one of our regular Balham bootcampers and she was really please that she had lost about 4kg in the last 2 or 3 months from bootcamping. Well done Theresa!