Wednesday Workout: 6 Moves Circuit + 2 Focus Moves

Hey everyone! I am trying to get you a workout and a recipe every Wednesday… let’s see how long I can keep it up! As I’ve mentioned, last week I went to one of my favorite instructor’s boot camp class at the Wellington BSC. I love her because she is a super tough instructor, but not tough just because we do the same move for a million reps, but rather, because she is always bringing in fun, new moves and is always changing it up!

Since I loved the class so much (and it totally kicked my butt!!), I decided to take the general format and bring it to my UXF Burn class at the Central Square BSC. I changed up some of the moves, but otherwise, it was pretty much the same!

6 moves circuit + 2 focus moves

The idea was that you keep the 2 focus moves (focus/core moves because they are full body exercises that get your heart rate up without having to do cardio) at 60 seconds each as your starting point. The whole class stays together for these. For the circuit moves, people were able to go more at their own pace. I did make 2 of the rounds be 30 second intervals for the 6 moves instead of 15 reps to keep everyone together, but for the last round, I timed them to see how quickly people could finish. Congrats to Graciella for finishing first!! 🙂

Here are some notes on the moves:

  • Heavy weighted squats- we used a barbell here (like in BodyPump) and I encouraged people to go much heavier than normal!
  • Deadlifts- we used the same barbell for these as we did for squats
  • Squats w/weighted chest push: hold 1 weight (or a medicine ball!) with both hands at chest height. As you squat down, push your arms out to a full extended position. As you rise up from your squat, pull your arms back in. This is great for your shoulders and chest!
  • Frogger Burpees: take 1 big jump forward, and then bring yourself down into a REAL burpee, meaning your whole body is on the ground. Push yourself up, jump to turn around, and do a big frogger jump back to your spot (and then go right into the burpee). Holy sky-rocketed heart rate from these!

To finish off class, we did an Ab Tabata consisting of the following 2 moves: Mountain Climbers and Plank Jacks. I also threw in some more of my favorite ab moves (leg lefts, in and outs, swimmers, etc.). And then, because I wasn’t ready to quit just yet, I made them do a “Power Blast”, to leave class energized and awake! Our Power Blast was a sumo squat straddling the bench, and then jumping both feet up onto the bench- 20 reps. I wanted to do Donkey Kicks over the bench, but we ran out of time:(

I hope you like this workout! Let me know if you need clarification on any of the moves! I am totally loving REAL burpees lately, so class members, take that as a warning 😉

Questions for you! What moves are you loving right now? What is your “go-to” hard class to attend? Ever done a frogger burpee?

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2 thoughts on “Wednesday Workout: 6 Moves Circuit + 2 Focus Moves

  1. Renee says:

    this workout sounds awesome! I think I’m going to do this one tomorrow instead of the circuit I was originally planning on doing! could you explain the frogger burpees a little bit more? are you doing a normal burpee but then when you jump up to the starting position, you’re jumping forward like a frog to a new spot and then starting over? i’ve never done them before but they sound awesome!

    • Burpees to Bubbly says:

      hey! awesome! Let me know what you think if you do it:) The frogger burpee goes like this. From standing position, take a big jump forward, landing with soft/bent knees (like a frogger jump) and from there, drop all the way down to the ground (fully extended, like in a “real” burpee), push yourself up & jump your feet in, stand up, squat jump 180* to face the other direction, do another big frog jump forward, and then drop down into the burpee. Basically, you’re doing a big jump forward, burpee, jump squat to turn back around, and then repeat with the jump forward, burpee, etc.

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