The first time Coach tried a Barry’s Bootcamp class was a Monday. We then went on the Tuesday, Wednesday, Thursday and Friday before, like Craig David, we chilled on Sunday. Saturday was an absolute mess of DOMS, something we assume David also suffered after his week-long love affair but for very different reasons.
The points we’re trying to make is that Craig David had a lot of sex and Barry’s Bootcamp is tough. If you’re keen to get an idea of how tough it is, Sandy Macaskill, Barry’s Bootcamp trainer and co-founder, has created a 30-minute Barry’s-style workout for you to try.
30-Minute Full-Body Barry’s Bootcamp Workout
Just like a full class at Barry’s Macaskill’s workout is a mix of treadmill work and strength training, this starts with just over 15 minutes of sprinting and hill running.
Treadmill
This interval run will involve changing the speed and incline on your treadmill regularly, so make a note of the following settings to follow while running.
“Speeds are given in mph [adjust accordingly if your treadmill speed is in km/h] and there are three to choose from for beginners, intermediate and advanced runners,” says Macaskill. “Just like at Barry’s, these speeds are only guidelines, so feel free to adjust by a full mph either above or below my speeds if it’s too easy or hard – just keep the pattern the same.
“I always recommend starting with the beginner speeds, even if you are a regular runner. And keep away from the front of the treadmill – you’re aiming for a foot strike in the middle of the belt.
“This treadmill section will warm you up and incorporates inclines and speed intervals to get you torching calories and body fat. The first 4min 30sec gets progressively faster to get the blood flowing, but stay with it – we’ll pull the speed back as it goes on. It’s like my classes – just when you think you can’t take much more, the pace or incline always lightens off so just stay with me! That’s the beauty of interval training – there’s always light at the end of the tunnel.”
| Time | Beginner Speed | Intermediate Speed | Advanced Speed | Incline |
|---|---|---|---|---|
| 1min | 5 | 6 | 7 | 0% |
| 1min | 5.8 | 6.8 | 7.8 | 0% |
| 1min | 6.6 | 7.6 | 8.6 | 0% |
| 1min | 7.4 | 8.4 | 9.4 | 0% |
| 30sec | 8 | 9 | 10 | 0% |
| 30sec | 5 | 6 | 7 | 0% |
| 30sec | 5 | 6 | 7 | 7% |
| 30sec | 5 | 6 | 7 | 0% |
| 1min | 8 | 9 | 10 | 0% |
| 1min | Recovery walk/jog | Recovery walk/jog | Recovery walk/jog | 0% |
| 1min | 5 | 6 | 7 | 3% |
| 1min | 5 | 6 | 7 | 8% |
| 1min | 5 | 6 | 7 | 2% |
| 1min | 5 | 6 | 7 | 10% |
| 1min | 5 | 6 | 7 | 1% |
| 1min | 5 | 6 | 7 | 12% |
| 30sec | 5 | 6 | 7 | 0% |
| 30sec | 7 | 8 | 9 | 0% |
| 30sec | All-out sprint | All-out sprint | All-out sprint | 0% |
Strength Training
“Now that you’re warm and sweaty, take it to the floor,” says Macaskill. “You’ll be doing a mix of bodyweight and dumbbell work. It's this combination of interval cardio and resistance work that is the secret sauce at Barry’s – it builds lean muscle at the same time as boosting your metabolism so you keep burning fat.
“The first 4min 30sec is a bodyweight section to tune your whole body, mixing slower resistance with short bursts of plyometrics for speed and power. Then we take it to 2min intervals interspersed with more intense 30sec combinations to work the muscle hard.
“In terms of weights, take a medium set. You don’t need to count reps, but I want you hitting technical failure well inside the minute. That’s because I want you to try to perform more than one set each 60sec. So when you take a break, better make it a quick one. Women grab around two 4-5kg dumbbells, men aim for 10-12.5kg.”
Unweighted squat
Time 1min
Stand with your feet hip-width apart. Lower until your thighs are parallel to the ground, then drive back up through your heels to standing.
Jump squat
Time 30sec
Drop into a squat, then drive explosively up and leap into the air. Land softly and go straight into the next rep.
Lunge
Time 1min
From standing take a big step forward then lower until both knees are bent at 90°. Push back through your leading leg to the starting position. Alternate legs.
Jump lunge
Time 30sec
Step forward and lower into a lunge, then jump into the air and switch the position of your legs, landing in a lunge position.
Press-up
Time 1min
On all fours, with arms extended and your body forming a straight line from your head to your toes, lower until your chest is close to the ground, then push back up.
Burpee
Time 30sec
From standing, squat down, put your hands between your feet and kick your feet out behind you so you are in a press-up position. Do a press-up, and as you press back up jump your legs up towards your hands and stand up. Go straight into a jump and throw your hands up above your head. Land softly, and repeat at pace.
Deadlift
Time 1min
From standing, bend at the knees and pick up the dumbbells. Keeping your back straight, lift the weights up using your legs and pushing your hips forwards. Then lower the dumbbells under control.
Upright row
Time 1min
Stand tall, holding a dumbbell in each hand in an overhand grip (palms facing towards you) in front of your thighs. Keeping your chest up, raise the dumbbells up towards your shoulders, leading with your elbows. Lower the dumbbells back to the starting position.
Deadlift to upright row
Time 30sec
Perform your deadlift as above but once you’ve stood up and lifted the weights to your hips, go straight into an upright row.
Front squat
Time 1min
Hold two dumbbells by your shoulders, palms facing, with your elbows in front of you. Lower into a squat and drive back up.
Overhead press
Time 1min
Hold the dumbbells by your shoulders, palms facing, with your elbows out to the sides and bent at a 90° angle. Push the weights directly overhead, then return to the starting position.
Squat press
Time 30sec
Start with a front squat and when you drive up, move straight into an overhead press.
Lunge
Time 1min
Biceps curl
Time 1min
Hold the dumbbells by your thighs with your palms facing away from you. Keeping your elbows close to your sides, curl the weights up to your shoulders, then reverse the movement to the starting position.
Lunge and biceps curl
Time 30sec
Holding dumbbells by your side, step forwards and lower into a lunge, curling the weights up to your shoulders as you lower. Curl back down as you push back up to the starting position.
Skullcrusher
Time 1min
Lie with your back on a bench holding dumbbells above you with your arms extended and perpendicular to the floor. Lower the weights towards your forehead by bending your arms at the elbows – don’t move your upper arms. Then extend back up to the starting position.
Leg raise
Time 1min
Lie with your back on a bench or the ground with your legs straight. Keeping your legs together and as straight as possible, raise them up until they are pointing at the ceiling (or as close as you can get). Lower them slowly without letting them touch the ground before you start the next rep.
Skullcrusher and leg raise
Time 30sec
Lie with your back on a bench holding dumbbells above you with your arms extended and perpendicular to the floor, and your legs straight and hovering just off the ground. Perform a leg raise and when your legs are pointed at the ceiling, do a tricep skullcrusher. When you’ve raised the dumbbells again, lower your legs to just above the ground.
