6 Drills, 2 Groups, 1 Great Indoor Bootcamp Workout

This weeks workout is an equipment driven indoor workout from Jenny Hemmer.

Indoor Bootcamp

Goals: Crosstraining, Strength

Time: 60 minutes

Equipment: Skipping ropes, Medicine balls, Exercise tubing, Gliders

Warm Up

Light jog 2 minutes, walking knee tucks, walking butt kicks, side slides, side step overs, toe walk, heel walk, toe walk, heel walk, soldier kicks…jog 1 minute, high knee ups or quick knees, jogging butt kicks, side slides leading opposite leg, side step overs opposite leg leads, toe walk, heel walk, toe walk.

Workout

Exercise Drill #1:

Group 1:  Jump Rope

Group 2: Jog 60 seconds. Sprint 30 sec.

After the 90 second round Group 1 trades places with Group 2 and back and forth for 4 rounds.

Exercise Drill #2: 

Group 1:  Walk Outs with a push

Group 2:  60 secs Med. Ball Side to Side Slam. 30 secs Squat with Med. Ball Center Slams.

After the 90 second round Group 1 trades places with Group 2 and back and forth for 4 rounds.

Exercise Drill #3:

Group 1:  Med. Ball Side Throw to Wall 10x Right Side, Med. Ball Side Throw to Wall 10x Left side – Repeat for 90 Sec.

Group 2: Step on Tubing making an X to the front…side stepping to right for 45 sec. then side stepping to left for 45 sec.

Groups trade places for 4 rounds.

Exercise Drill #4:

Entire Group using Gliders: 4 Rounds – 90 seconds each round

Mountain Climbers x 10

Horizontal Knee Tuck x 10

Exercise Drill #5:

Entire Group using Gliders: 4 Rounds – 60 seconds each round

Laying on your back put your heels on the gliders…make a bridge lifting the glute off the ground…alternate pushing through the heel out and in working the hamstring x 10

Bridge with double legged hamstring x 3

Exercise Drill #6

Entire group: 4 rounds – 60 seconds each round

Hold the Iron Cross (a modified vee sit where hands are palm up to ceiling and wrists are used to push the upper body up and legs are extended in front)

8 count Leg scissors for 8 count

Repeat between Iron Cross & Scissors

About the workout fantastico

My name is Jenny Hemmer and having instructed for over 20 years. Leading boot camp by far has shown me the greatest client results of improvement. They come in all ages and sizes and fitness levels.

We always do an assessment at the beginning of each session, midway, and a final assessment to show the measured results and the numbers always are favorable to the clients. From no equipment workouts (weight bearing) instruction to using body bars, ropes, med. balls, etc. the goal is to teach the clients functional training is key.

Thank you Jenny for a great workout for trainers who run indoor bootcamps. If you have a workout that has worked great at your bootcamp, please take 2 minutes and share it with the community. For more workouts, sign up to our email list.

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Image: SurfaceWarriors

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Comments

  1. couple clarifications needed:

    Horizontal Knee Tuck x 10? (can you explain -give me visual)
    Hold the Iron Cross (a modified vee sit where hands are palm up to ceiling and wrists are used to push the upper body up and legs are extended in front-do uou have visual?

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