Saturdays in July – Get your shades out!

I wanted to put this together for you so that you could have a better idea of what is going through my head when putting together The Bootcamp Effect’s workouts for July. Feel free to comment below if you have any questions, so that others may benefit.

Saturday is a relentless 30 min emom.

  • The clock will beep every minute.
  • You will do the prescribed reps of 1 exercise each minute then rest for the remainder of the minute
  • Moving on to the next exercise for the beep.

This is one of those workouts where you are working for 30 mins straight. We have programmed in a 1 minute rest every 6 minutes just so you can catch your breath and keep your intensity and technique up in the exercises.

This workout is also the first in quite some time to re-introduce running back into our bootcamp program.

Now, I cannot stress enough…

Even though running is a fitness and befit level exercise. Please don’t run if you don’t think it is the right thing for you. There is no shame in not running. Alternatively, I would applaud you for stepping up and making the right decision for your long term success.


  • Consistency is always more important that intensity.
  • 5 workouts of average intensity always beats 2 workouts of extreme intensity.

There is of course a suitable alternative for you that will be easier on the joints at the fundamental level. It’s an exercise we haven’t programmed in years and is by no means an easy exercise… step ups to bicep curls!


This exercise gives you the option of working full body in a joint friendly manner. Most likely your arms will give out before your legs here no matter what height box you use, so I would use the 12 inch box so that you can cycle through your reps quicker and get a more cardio intense workout. If at anytime, the weight becomes too heavy to finish your bicep curls, finish off your step-up reps and lower the weight by 5lbs for the next round.

Take home message:
The goal of this workout is to finish your reps each minute as fast as possible so that you can use the remaining minute to recover. By going faster, the exercise is more intense and you will reap more benefit from the workout, as it will increase your EPOC (Excess post-exercise oxygen consumption – informally called afterburn. EPOC is the amount of oxygen required to restore your body to its normal, resting level of metabolic function (called homeostasis)).

Watch out for this gauntlet for fitness and befit!
10-15 burpees
200m run (there and back 2x outside) –
50m bearcrawl (like this…)


All these exercises should take less than 40 secs.

The more intense you go, the easier it will feel by the 5th week of July. Yep, thats’ right, there are 5 Saturday workouts this month!

You may even want to consider taking off the 5th week and use it as a deload week to recover before next month’s workouts. This is not a bad idea month to month to aid in recovery (if you feel chronically sore). Or for those of you that can handle your daily dose of Bootcamp Effect workouts, you can always go easier in the last week of the month, so that you are optimally recovered for the start of the next week and the next month of workouts!

Looking forward to seeing your progress this month!

Josh Saunders and The Bootcamp Effect Team
Langley Times Readers Choice Favourite Gym and High Performance Training Centre 2016
Langley Advance Best of the Best Fitness and Health Club 4 years in a row