At the camp the staff woke up early every morning and did what they called a “redneck circuit,” which was just a circuit of different exercises with weights, jump ropes, etc. So, on the second day of the camp I woke up at 5:45 and worked out with the staff in their redneck circuit!! In the circuit we did:
Hammer curl to jerk
Split squat jumps/Ski jumps
Kettle bell swings (single and double)
Russian twists/straight leg hold
Tricep push ups
Military plate press/front and lateral raises
Weighted jump rope
We did the circuit twice and on the second circuit I switched up some of the exercises. It was a pretty good workout with 30 seconds at each station and maybe just 10 seconds rest between switching from station to station. It was a lot of fun working out with a lot of people in the morning!
At the end of the circuit, we did about 30 seconds of hops/foot work on the stairs and then we did a 2 minute plank to top it all off!
Total: 30 minutes