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.
Goals: Muscular Endurance/Crosstraining
Duration: 1 hour
Easy 400m-500m run. Complete a mobility warm up.
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)
Drill 2 – Core Attack
Spend 45 seconds on each exercise with a 15 second break between exercises.
- Russian twist
- Bent-knee V-Sit
- Side Plank Hold
- Plank (on command have clients shuffle left and right)
Drill 3 – Sprints
Complete the following rounds of sprints:
1 x 50m sprint at 70-80%
2 x 50m sprint from standing start
2 x 50m sprint from crouch/sprinters start
2 x 50m sprint from lying start (have clients lie flat on stomach until you yell ‘GO!’)
Repeat drill 2
Another 400-500m run followed by stretching.