Bootcamp Ideas | Free Bootcamp Workouts

Sadistic Abdominal Bootcamp Drill

May 19, 2012 By Kyle Leave a Comment

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I’ve got another great core drill from Leon Melnicenko. This is definitely an advanced drill, not for beginners.

Plank Punishment

Time: approx 5 min

Get the campers to spread out in a line side by side and assume the plank position. Make sure they have a small gap either side to exercise.

Follow this sequence:

Plank 10 seconds followed by 10 press ups.
Plank 20 seconds followed by 10 press ups
plank 30 seconds followed by 10 press ups.
plank 40 seconds followed by 10 press ups.
plank 50 seconds followed by 10 press ups.
plank 60 seconds followed by 10 press ups.

Rules

This drill should be performed continuously until finished.
After the group have performed a set of press ups the stop watch will start when everybody is back in the plank position.
Knees must be off the floor at all times.
For beginners alter time and reps.

I tried this for the first time this morning with my intermediate/advance group and they just scraped through.

About the sadist creator

I run a fitness bootcamp in Plymouth (uk) www.sound-fitness.co.uk

P.S. Check out Leon’s website. He calls his bootcamp Team Training which I think is a great way to remove a lot of the negative connotations associated with the word bootcamp.

Image: The U.S. Army

Filed Under: Bootcamp Drills Tagged With: bootcamp finisher drills, core drill, Leon Melnicenko, Sound Fitness

Lower Body Bootcamp Drill

May 17, 2012 By Kyle 2 Comments

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You too can look like this... with the power of jump squats!

It’s a hard life coming up with drills to inflict muscular damage upon your clients. Here’s one that should help:

Leg Obliterator Drill

This simple drill works well as a finisher for a sprint or running workout.

Clients should start with 5 reps of each exercise with the exception of the run which is always one. Each round clients do one less repetition of each exercise.

Round 1:

5 Jump Squats
10 Cross-Body Mountain Climbers (5 each leg)
10 Jump Lunges (5 each leg)
50 metre Run

Round 2:

4 Jump Squats
8 Cross-Body Mountain Climbers (4 each leg)
8 Jump Lunges (4 each leg)
50 metre Run

And so on until:

Round 5:

1 Jump Squat
2 Cross-Body Mountain Climbers (1 each leg)
2 Jump Lunges (1 each leg)
50 metre Run

From there start adding one repetition each round until Round 9 in which you should be back to 5 reps on each exercise.

Share your drills on our forums!

Filed Under: Bootcamp Drills Tagged With: bootcamp finisher drills, finisher, legs, lower body

A Thunderous Bootcamp Workout

May 15, 2012 By Kyle Leave a Comment

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This week marks the final week of The Avengers workouts.

This workout didn’t quite come together the way that I wanted it to. It was perhaps a little on the easy side. I would recommend going through each exercise as a group for time before starting the main drill. Call this the practice round and do it maybe 3 times for 40 seconds on each exercise.

You can block it out to 60 minutes by adding a couple of finisher drills.

Thor

Goal: Strength Endurance

Time: 45 minutes

Equipment: Cones, Mats

Warm up

10 minute warm up game.

Concept

Thor’s chiseled abdominals and massive pecs is largely due to his godly heritage. In today’s workout however we will attempt to emulate the kind of training a more mortal Thor might do.

Every 30 seconds clients will attempt to perform a set of reps. Each round clients will do 2 less reps. After 5 rounds clients will start scaling back up again for another 4 rounds.Eg. 15 Spiderman Push Ups, 13, 11, 9, 7, 9, 11, 13, 15 Spiderman Push Ups

How To Keep Strength Bootcamp Workouts Interesting (+Workout)

May 11, 2012 By Kyle Leave a Comment

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As you can tell from flipping through this website, bootcamp workouts come in all shapes and sizes.

While a lot of the workouts I share with you use intricate drills, tyres, ropes and lots of running, sometimes it’s important to give your clients a basic high intensity strength workout to reinforce technique and burn a lot of energy. In fact I schedule in what I dub a ‘boring’ workout once a week for my groups.

What is a ‘boring’ workout?

When I talk about boring, I mean for me, not my clients. I couldn’t stand coaching eight workouts a week where I am watching the stop watch the whole time (even with a Gymboss). I like variety, I like 3 people running one way and 6 running the other way and the rest dragging heavy ropes across the wet ground. Those are fun workouts.

However, the bootcamps are not about me, they are about my clients and high intensity strength workouts are great because they work.

I am not very good at planning them, so usually I will go to a Bootcamp Girls workout or a bootcamp workout idea for some inspiration. Recently I added MRT Bootcamp Workouts to my repertoire.

What are MRT Bootcamps?

If you have hunted around online for bootcamp training, no doubt you have come across Turbulence Training. In fact there is a banner on our recommended products page.

Craig Ballantyne has created an online empire for his brand Turbulance Training (TT) He is a great role model in learning how to take the skills and knowledge you build as a trainer, packaging them and selling them to a wider audience. TT has had a bootcamp package out for sometime now, but more recently Craig took his new Metabolic Resistance Training (MRT) techniques and turned it into a series of 61 bootcamp workouts.

This book is a great source of simple high-intensity and strength bootcamp workouts to use in conjunction with more fun and interactive challenge type workouts.

The Iron Man Superhero Bootcamp Workout

May 8, 2012 By Kyle 2 Comments

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Continuing in our Avenger workout series today is the Iron Man workout!

Iron Man (Superhero version)

Goal: Strength Endurance

Time: 60 minutes

Equipment: Cones, Mats, Laminated Paper/Paper, White Board Markers

Warm Up

Amoeba Tag (from Outdoor Fitness Games)

Two people are “it”. They hold hands and chase the other participants. The person that they catch then joins the chain by linking hands. When another person is caught they can stay together or split 2 and 2 but they must split into even numbers and can link together at will. This game is played until no one is left. The last two become “it” for the next game.

Class Concept

Tony Stark has a lot of money. Like his money today’s workout involves a lot of repetitions.

As a group clients will rotate around a circuit (1 minute on each) trying to complete as many repetitions as possible in their minute. The goal is (as a group) to reach a total of reps on each exercise. The group keeps rotating until the goal is met.

Clients should add up the total reps performed by their group and write it down on the score card before going to the next exercise. Once an exercise has reached the goal number of repetitions, remove it from the circuit. Clients should then split up among the remaining exercises.

Tip: Bring a calculator to quickly add up scores while clients are rotating.

Sadistic Abdominal Bootcamp Drill