top of page

AI made me a bootcamp

Casually rolling up on a fitness regime like this will lead to non-compliance. Read on for a chuckle 😂 and if you are doing a session like this, please stop immediately.

Lionel Sanders, an accomplished triathlete. Known for legendary grueling training sessions.


Intense Asylum Bootcamp: A Hardcore Fitness Experience


Class Duration: 60 Minutes.


1. Hysterical Warm-Up (10 Minutes)

Dynamic Stretching:

  • Arm Helicopters

  • Leg Swing Dancers

  • Hip Hula Hoops


Intense Warm-Up:

  • Jumping Jellybeans (1 minute)

  • High Knee Ninjas (1 minute)

  • Burpee Blitzkrieg (2 minutes)

  • Mountain Mayhem Climbers (2 minutes)

  • Maniac Sprints (2 minutes)

  • Bear Brawl Crawls (2 minutes)


2. Strength Circuit of Doom (20 Minutes)

Station 1: Upper Body Pandemonium

  • Explosive Power Push-Ups (1 minute)

  • Plank Row Rambos (1 minute)

  • Tricep Torment Dips with Leg Lift (1 minute)

  • Rest (30 seconds)

  • Repeat 3x


Station 2: Lower Body Chaos

  • Weighted Thunder Squat Jumps (1 minute)

  • Walking Lunge Lunacy with Dumbbells (1 minute each leg)

  • Box Jump Bombshells with Tuck (1 minute)

  • Rest (30 seconds)

  • Repeat 3x


Station 3: Core Carnage

  • Bicycle Crunch Bonanza with Twist (1 minute)

  • Russian Tornado Twists with Medicine Ball (1 minute)

  • Leg Raise Rocket Launch with Hip Thrust (1 minute)

  • Rest (30 seconds)

  • Repeat 3x


3. High-Intensity Interval Mayhem (HIIT) (20 Minutes)

Round 1 (6 minutes):

  • 20 seconds work, 10 seconds rest

  • Burpee Box Jump Bash

  • Kettlebell Krusher Swings

  • Lightning Sprint Intervals

  • Battle Rope Rumbles

  • Rest (1 minute)


Round 2 (6 minutes):

  • 30 seconds work, 15 seconds rest

  • Tornado Jump Squats with 180 Spin

  • TRX Row Ragers with Knee Tuck

  • Medicine Ball Monster Slams with Jump

  • Speed Skater Showdown with Touch Down

  • Rest (1 minute)


Round 3 (6 minutes):

  • 40 seconds work, 20 seconds rest

  • Deadlift Devastators with High Pull

  • Box Step-Up Stampede with Dumbbells and Knee Drive

  • Push-Up T-Plank Tyrants with Leg Raise

  • Agility Ladder Madness with Burpee


4. Endurance & Agility Insanity (5 Minutes)

AMRAP (As Many Rounds As Possible):

  • 15 Burpee Blasts

  • 25 Sit-Up Sizzlers

  • 35 Air Squat Annihilators

  • 45 Mountain Madness Climbers


5. Lunatic Cool Down and Stretch (5 Minutes)

Intense Stretching:

  • Hamstring Howlers with Hold

  • Deep Quad Crushers

  • Chest Stretch Chokers with Band

  • Shoulder Stretch Stranglers with Resistance

  • Triceps Terrors with Pull

  • Calf Stretch Crushers with Partner Assistance


Deep Breathing:

  • Extreme Zen Master Breathing to calm your inner beast.

6 views0 comments

Comments

bottom of page