The workout that made us famous.. sort of!

As a reader of my blog and a bootcamp owner you probably know how much I think its ESSENTIAL to name your workouts if you want to build something a little unique.

Such a simple tip, but one that can help you build a tribe. (tribes by Seth Godin is an AMAZING book that you should read by the way)

To read more about the ‘harry potter bootcamp’ effect, check out this post- http://www.bootcampking.com/2010/12/03/harry-potter-bootcamp/

Anyway, theres one workout in particular that made us ‘slightly famous’.

DAVE is a workout that was named after a guy that wasn’t actullay called DAVE, he was called John! But think about it, you’ve probably seen the conversations on facebook.

Trainer “ Off to pick DAVE up for bootcamp, he’s excited to meet you all”
Client: “ Just been destroyed by DAVE at bootcamp- WOW!”
Clients friend “ who the hell is dave?’

You know the rest right?

It’s a conversation starter, it’s a code word. (code words are essential to creating that ‘tribe’ i mentioned earlier)

In fact the DAVE workout has made an appearance in probably around 100 bootcamps since I introduced him to the awesome trainers on 3rd Uk tour earlier this year.

He even showed up at the FITPRO spring convention to kick some ass!

The guys that haven’t used DAVE probably use another name such as STEVE, or FRANKIE or ALICE- which is great by the way!

But DAVE was the original (after I stole it the name idea from crossfit that is!)

Anyway,
Not only that, but celebritys (albeit b-lsiters’ have been seen wearing our DAVE t-shirt)

So as you, my awesome readers have asked me for it- AND I get married on Sunday so I thought I’d give you it as a gift!

Now it’s an accumulate and MUST be done with this track If you want to get it SPOT ON – http://bootcampmusic.com/shop/gbca001-accumulator-mix-2/

You see, in not only takes away the hassle of a stopwatch but the music doubles the energy in the class… just watch them go!

So here it is, its an accumulator style workout

Each exercise is done for 30 secs. ‘R’ indicates 30 secs rest
These are the exercises we’ll use
1- Push ups
2- Burpee/Inchworm
3- Plank
4- Jump Squat
5- High Knee Drive
6- Get Ups
Here’s a breakdown of the workout:
1, R
1,2, R
1,2,3,R
1,2,3,4,R
1,2,3,4,5, R
1,2,3,4,5,6 R for 90 secs
6,R
6,5,R
6,5,4,R
6,5,4,3,R
6,5,4,3,2,R
6,5,4,3,2,1 DONE rest for 60 secs then

Give it a go and see how you get on- WARNING THIS IS A SERIOUS CALORIE BURNER!

PAUL

This entry was posted on May 26, 2011 at 4:00 pm. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

Posted in Fitness Blog by Paul 1 Comment