Bootcamp Ideas Annual Trainer Competition

January 27, 2012 By Leave a Comment

I’ve been hinting at a bit of a surprise over the past couple of weeks. Finally everything is in place so I can announce it! Read on for more details.

Bootcamp Workout Competition

Who’s got the best workout up their sleeve?

We’ve decided to host a small competition on who can come up with the best workout. You can submit any of your workouts from last year or the years before or you can make up a completely new one.

Here’s how it’s going to work. Trainers who wish to participate can submit workouts via the forums over one week.

The rest of the Bootcamp Ideas readers then have 3 weeks to try out the workouts they like the look of and vote on them. The workout with the most votes wins.

Prizes

The awesome sponsors for this competition are the Bootcamp Alliance and Bootcamp Workout Ideas. Both have been very kind in arranging some great prizes for you.

First Place

First place will have their preference of ONE of the following prizes

OR

Second Place

The second place winner will receive the left over prize from above.

Runner Ups

The next three runner ups will receive a copy of Bootcamp Workout Ideas (value $59)

Dates

Workouts can be submitted from 9.00am tomorrow, (Saturday 28th January 2012) and will close 11.59pm EDT Friday 3rd February (03/02/2012).

Workouts can be voted on from 9.00am EDT Sunday 5th February (05/02/2012) until 11.59pm EDT Friday 24th February (24/02/2012).

Winners will be announced on Sunday 26th February (26/02/2012) via the website and our Facebook page.

How to Enter

  1. Create an account on the community forums.
  2. Share a workout in the Bootcamp Workouts forum. (Don’t use the form in the navigation above)
  3. All workouts submitted within the appropriate dates will be considered.

Rules

  1. Only one workout submission per trainer.
  2. Workouts should take 45-60 minutes to complete. Warm ups and cooldowns should be included. Please do not submit just drills.
  3. Any unknown/unusual exercises should be described or have links to websites/videos that describe them.
  4. If you would like to submit a workout that you have already submitted to the site before, to keep it fair I’ve decided that you may modify this workout and submit it to the competition.

Terms & Conditions

This isn’t an official competition with pages and pages of fine print. This is something fun I thought we could all do to get the community rocking. There is however a few terms that you should agree to before submitting.

  1. The winning workouts will be featured on the blog (with links back to your site).
  2. Votes will be counted from three  places. A poll on the blog and a poll on the community forums will be provided. In addition, the number of replies to a workout thread will also be added, excluding replies by the author. You can vote in one or all of these places. Note: Replies sent before the voting commencement date will still be counted.
  3. In the case that there is an unusually high number of workouts submitted, I will shortlist them with the help of a few impartial trainers. I will judge them by how innovative they are and how easy they are to follow.

I need you!

This is a community competition so if you feel I’ve been unfair or I’ve missed something out, please pop it in the comments below. I look forward to seeing some great workouts!

- Kyle

Filed Under: Bootcamp Tips Tagged With: , , , ,

Medicine Ball Bootcamp Workout

January 26, 2012 By Leave a Comment

Happy Australia Day (is that how you say it?). I hope you set the example today by eating and drinking your fill. I mean NOT eating and drinking too much.

Here’s a workout I did with my group last week. It has plenty of high intensity and dynamic exercises that I’m sure your clients will love.

Stay tuned for tomorrow’s surprise!

MB Bonanza

Goals: Crosstraining/FUN!

Duration: 1 hour

Equipment:  Cones, Mats, Medicine Balls

Warm Up

Spend 10-15 minutes on a warm up of your choice.

Snake Time

I have access to a path that forms an ‘S’ shape on a hill near us. It is affectionatly refered to as the Snake. It takes clients 1.5 to 2.5 minutes to down and up the Snake. Try to use a run or exercise that takes roughly the same time in your workout.

Split the class into two groups. Have one group run the Snake while the other group stays and performs 45-60 seconds of the following exercises.

  1. MB Switch Push Ups – do a push up with one hand on the medicine ball, switch hands and repeat
  2. MB Squat to Press

Have groups swap once back from the run. Repeat 3 times.

Rest 2 minutes.

[Read more...]

Filed Under: Outdoor, Strength Tagged With: , , , , ,

A New 300 Bootcamp Workout

January 19, 2012 By 2 Comments

No fancy intro today. Just be sure to sign up for the new forums so you don’t miss out on anything.

100, 200, 300

Goals: Muscular Endurance/Strength

Duration: 1 hour

Equipment:  Cones, Mats, Bands

Warm Up

Spend 1 minute on each of the following exercises:

  1. Squats
  2. X Squats – touch the ground at the bottom of the squat, reach for the sky at the top
  3. High knees
  4. Kneeling stand ups – kneel on the ground, using a lunge technique stand up, kneel down again, repeat
  5. Yoga push ups – do a pushup, go into downwards dog, do another pushups, continue
  6. Mountain climbers
  7. Push up arm circles – start in a push up position, keep your body ridged as you life one arm and make a circle, repeat with the other side
  8. Bent knee squat thursts – a squat thrust is a burpee with no jump, do not fully extend the legs at and point (keep the knees bent)
  9. Side to side squats
  10. Shake it all out – quite literally

Concept

Arrange clients into groups of 4 to 6 people (depending on fitness level of group/individuals – more people = lower fitness level). The goal of each group is to complete a circuit of 3 stations.

Each station is assigned two exercises. On the first round, each group must complete 100 reps (as a group) of each exercise on each station. Both exercises on a station must be completed before moving onto the next station. Clients can use any method they like to complete the rep total of both exercises.

Take a 2 minute drink break. That was the practice round.

Groups go round the circuit again this time completing a total of 300 reps on each exercise.

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Filed Under: Indoor, Outdoor, Strength Tagged With: , , , , ,

Sea Turtles

January 13, 2012 By Leave a Comment

What would you say are your too most commonly used exercises at your bootcamp are? I would hazard a guess to say pushups and squats.

While these exercises are great for strengthening the upper and lower body they lack focus on the posterior chain. To make up for this I like to use an exercise called Sea Turtles.

To be honest I didn’t come up with it myself, I borrowed it from Brian Devlin (of PT Explosion fame). It’s fantastic for strengthening the glutes, posterior deltoids, rhomboids and lower and middle traps and it’s much more interesting then doing supermans all the time.

[Read more...]

Filed Under: Bootcamp Exercises Tagged With: , , ,

A Nice Welcome Back Workout For Your Clients

January 11, 2012 By 3 Comments

January is always a quite month in Personal Training and bootcamp. More than half of my bootcamp clients are still away or are busy settling back into work. To combat this we are running something different, casual classes.

Normally we run our bootcamps in 4 week blocks which is paid up front. While this is great for retention, it makes things a little inflexible during what is a busy month for a lot of people (in Australia, kids are still on school holidays).

Having the casual classes is bringing us quite a few new clients who are looking to try things out. As a result I need to ensure that  my workouts are accessible to complete beginners and 2 year bootcamp veterans.

Below is the workout I kicked them off with this year.

Welcome Back

Goals: Muscular Endurance/Crosstraining

Duration: 1 hour

Equipment:  Cones, Mats

Warm Up

Easy 400m-500m run. Complete a mobility warm up.

Workout

Drill 1 (based on 5 x 10)

Each client completes this drill by themselves. Clients perform two exercises back to back for a certain number of sets.

Round 1: 10 sets of 5 Push ups and 5 Squats

Round 2: 8 sets of 5 Sea Turtles and 10m Walking Lunge (~5 reps ea. leg)

Round 3: 6 sets of 5 Frog Squats and 5 Plank low 5′s (5 ea. hand)

[Read more...]

Filed Under: Outdoor, Strength Tagged With: , , , ,
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