• Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar
  • Skip to footer
  • Bootcamp Ideas
  • The Trainers Tribe
  • Premium: BootCraft

Bootcamp Ideas

New bootcamp workouts and ideas every week

  • Start Here
  • About
  • Blog
  • Retreat
  • Resources
    • Free Toolkit
    • 21 Days of Bootcamp Ideas
    • BootCraft
    • Recommendations
  • Community
  • Contact
    • Submit A Workout

March 15, 2013 By Garry Leave a Comment

A Bundle Of Burpees For Your Bootcampers

Today is the first of a monthly series of free workouts from Garry Robinson. You can expect more where this came from.

In the coming weeks I will be announcing an opportunity for other trainers to become regular contributors to Bootcamp Ideas, so make sure you start stockpiling your best workouts!

The burpee smile-grimace
The burpee smile-grimace

Burpee Accumulator

Category: Running

Method: Interval Training with Plyometrics

Purpose: Anaerobic Conditioning

Equipment: One DB or KB each, Markers

This workout involves progressive work:rest time intervals, starting with phosphate energy system and progressing through to the lactate. Everyone gets to finish together, no matter what their fitness level.

Participants are given a set time period at the beginning of each round to complete the task. They must shuttle between the cones the prescribed number of times before commencing burpees. Place a cone halfway (at 15m) for walkers or those who cannot run.

If some people are still doing burpees at the end of the time limit then regress the intensity of their burpees as per the burpee video.

Warm-up

Warm up with a fun ball game such as duck duck goose followed by some dynamic stretches for the hip flexors (travelling lunges) and calf muscles (tip toe running and running backwards)

Part 1 (12 mins)

Turkish Get-Ups Strength Ladder. Work up to 4 reps each side, for a total of 10 reps each arm. Use a heavy dumbbell or kettlebell.
i.e. (1L, 1R), (2L, 2R), (3L, 3R), (4L, 4R)

Part 2 (15 mins)

Round   1      in  10 secs complete:     1 sprint + 1 burpee        then rest for 0’10”
Round   2     in  20 secs complete:     2 sprints + 2 burpees      then rest for 0’20”
Round   3     in  30 secs complete:     3 sprints + 3 burpees      then rest for 0’30”
Round   4     in  40 secs complete:     4 sprints + 4 burpees      then rest for 0’40”
Round   5     in  50 secs complete:      5 sprints + 5 burpees       then rest for 0’50”
Round   6     in  60 secs complete        6 sprints + 6 burpees      then rest for 0’60”
Round   7     in  70 secs complete:     7 sprints + 7 burpees       then rest for 1’10”
Round   8     in  80 secs complete:     8 sprints + 8 burpees       then rest for 1’20”
Round   9     in  90 secs complete:     9 sprints + 9 burpees       then rest for 1’30”

Cool-down

Stretch hip flexors, calves, glutes, hamstring, ITB and chest

Exercise Demonstrations

Burpees

[if you can’t see the video go here: http://youtu.be/6dLiuIxU59I]

Turkish Get Ups

[if you can’t see the video go here: http://youtu.be/9C83gtmTpOE]

Great workout right? Don’t miss out on any of our new one’s, get them sent straight to your email inbox.

Garry

Garry Robinson is a Group Outdoor Personal Training Expert and the creator of Bootcamp Workout Ideas, a field manual for personal trainers who love training outdoor fitness groups.
Originally from England, he now lives in Sydney, Australia, where he has developed his own unique brand of group outdoor fitness. He is a massive fan of outdoor exercise and continues to research ways to make fitness camps fun and effective for participants and profitable for their owners.
You can receive free weekly workouts and business building advice by subscribing to his newsletter and blog over at www.kaizen-fitness.com

Share this:

  • Facebook
  • Twitter
  • Pinterest
  • Email

Filed Under: Cardio, HIT, Outdoor Tagged With: 45 min bootcamp, burpees, garry robinson, individual challenge, interval and rep mix, kaizen fitness workout series, turkish get-ups

« Hill Interval Sprint Bootcamp
Really Simple Bootcamp Workout »

Reader Interactions

Leave a Reply Cancel reply

Primary Sidebar

Sign up for more!

Get the free 21 Days of Bootcamp Ideas course chock full of workout ideas and tips for planning awesome workouts.

Bootcamp Start

Get Started

Need More Workout Ideas?

BootCraft is a curated database of hundreds of high-quality Workout Ideas, Icebreaker Games and Team Finishers at your fingertips.

Save a heap of time planning sessions and improve the fun factor and variety of your workouts.

Get on-demand access to 400+ workout and warm up ideas with our premium subscription, BootCraft.

Get Access

The Trainers Tribe Podcast

Listen to our podcast to get marketing tips, business advice and workout ideas on the go.

Bootcamp Start

Popular Articles

  • 9 Awesome Bootcamp Games
  • 5 Circuit Training Ideas to Increase Your Bootcamps Intensity
  • Most EGG-cellent Easter Themed Workout
  • 2018 Annual Bootcamp Ideas Competition Winners!
  • 10 Boxing Bootcamp Drills For Small Spaces
  • Song-Based Mini Workouts: Hit The Right Note With These Five Drills
  • An Uneggspected Surprise Easter Workout
  • When You Should Quit

Start Your Own Bootcamp

Haven't started yet?
Pay what you want for my book on starting.

Bootcamp Start

Social

  • Facebook
  • Twitter
  • Instagram
  • YouTube

Footer

Find Bootcamp Ideas on Social

  • Facebook
  • Twitter
  • Instagram
  • YouTube

FITREC Profile

Recent Comments

  • Judith Dennis on How To Thrive In The Business of Fitness Instead of Quitting (Why You Should Quit – Part 2)
  • Sami on When You Should Quit
  • Kyle Wood on When You Should Quit
  • Joanna on When You Should Quit
  • Kyle Wood on How To Thrive In The Business of Fitness Instead of Quitting (Why You Should Quit – Part 2)

Resources

  • Bootcamp Ideas
  • The Trainers Tribe
  • Premium: BootCraft

Mini Disclaimer

All workouts on BootcampIdeas.com are to be scaled or modified to the abilities and limitations of your clients, restrictions and constraints of the location, climate and environmental conditions.
Group and Personal trainers who decide to use these programs accept all risks to themselves and their clients and waiver any liability from BootcampIdeas.com
Terms of Use
Privacy Policy

Copyright Bootcamp Ideas© 2018 · Digital Pro On Genesis Framework · WordPress · Log in

  • Bootcamp Drills
  • Bootcamp Workouts
  • Bootcamp Exercises
  • Bootcamp Tips
  • Bootcamp Resources
  • Bootcamp Business
  • Popular
  • Privacy Policy
  • Terms of Use
  • Contact
loading Cancel
Post was not sent - check your email addresses!
Email check failed, please try again
Sorry, your blog cannot share posts by email.