Hill Sprinting, Pyramid Building, Rope Running Drill Circuit Workout

Do

Last week, one amazing reader sent me a message on Facebook:

I wanted to say, I REALLY miss the great weekly workouts that used to be on the website. Never failed when I was in a rut and didn’t have time to write up a class, I’d get an email that there was a new one posted. You do an amazing job and I’ve bought all your manuals. Sometimes those extra workouts are a God send!

I know we haven’t been publishing as many workouts lately. That’s actually been intentional as we’ve been trying out some different articles with lists of drills and advice on planning out your sessions. We also published about 20 workouts in our competition last Feb/March.

If you’ve been enjoying these style of posts, scroll to the bottom of this workout and let us know in the comments. If you miss the workouts like the one below, tell us that too! Myself and the other contributors want to keep giving you what you want and need to help with your group fitness business.

Today I will be returning to our old style of article by sharing a workout.

In this workout I really wanted to include some kind of hill sprints (I’ve been loving putting them in this summer) but I knew that 10 sets of short hill sprints would probably only take 5-10 minutes. So I built the rest of this workout around them.

Do It Twice

Equipment needed: 15m Battling Rope, a hill, benches, Exercise Bands, Whiteboard

For a workout 60 minutes long. Start with a warm up and game before doing this workout.

Set Up

[Read more…]

20 Awesome Bootcamp Burpee Progressions

BURPEE

We all know how much our clients love burpees and how they request that we put them in every single workout (where is the sarcasm font on this thing!).

The least we can do for our client’s least favourite exercise (ie The Exercise That Shall Not Be Named) is to give them some variety from time to time. And for those clients of yours that actually DO love burpees, you can give them a challenge with some new progressions.

Liz, Pat, Rob, Robin and myself put our heads together and picked four of our favourite bootcamp burpee variations each to give you this mega list of 20 different burpees ideas for you to use.

Check them out below! [Read more…]

Summer Sports Circuit Workout

This workout is from Michelle Tebbets. Thanks for sharing Michelle!

Summer

I created this bootcamp workout after many of my participants really loved the idea of “thinking they’re not really working”. We did our workouts outside on good days, but when inside, I decided to surprise them with a circuit type workout that all simulated a summer sport. With a fun warm up, and a great playlist, you’ll have a blast!

It is a “low skill”, high intensity class that you can quickly teach to new generally active participants. I have used this class for fundraisers, “intro” or teaser classes because its fun and gives everyone a great workout.

Summer Sports Workout

Warm Up

5-10 minutes. Cover all range of motion, cardio. Then, have the participants jog in place while you demonstrate all 8 exercises.

I’ll say ” station one. TRX… we’re going WATERSKIING with the Single Leg Squat. (then I’ll show and explain the exercise).

The Circuit

Circuit Style:

  • 8 stations
  • :30 on, :30 off
  • complete 3-4 rounds – 1 min rest between rounds
  • 1-2 people at each station

[Read more…]