Bootcamp Workout Ideas by Garry Robinson - HTML preview

SE7EN #2 – :AR7”

The AR7 stands for “Active Rest” or even “Accelerated Results”. It has also been called the 7-6-5 protocol.

We will be doing 110 reps of each exercise: in 7 sets of 7 reps, 6 sets of 6 reps and 5 sets of 5 reps.

A short, “active rest” period in between sets ensures that tension is maintained in the body - this is key to building muscle.

Start with 7 slow reps of the DB Squats followed by an “active rest” period of 7 seconds before doing 7 more reps. Repeat this 7 times before moving on to the Romanian Deadlift then the squat jumps. Rest for 90s, then go back to the DB Squats for 6 sets of 6 reps, 6sec active rest and so on. Rest 90s again then finish the round with 5 sets of 5. The PTI must dictate the cadence of the repetitions. Challenge the participants not to miss a rep.

Adjust the weight of the dumbbells and the range of bodyweight exercises as per individual capabilities.

Allow 20-25mins for each round. Total workout time: 45-50mins