12 Squat Variations for your Bootcamp Sessions

squat variations

Bodyweight squats can get boring for your campers really fast.

Luckily, other than just adding weight, there is a lot of variations you can use to keep your bootcamps fun and interesting.

How to come up with ideas

Try to get creative by adding things like:

  • a rep of another exercise between each squat rep
  • jumping – on the spot, forwards, backwards, side to side
  • a second person
  • equipment – bands, tyres, dumbbells, kettlebells

Scale your exercises

Don’t be lazy though and dish out over-complicated squats to clients who aren’t ready for it. Always scale your exercises so everyone can do them.

It may seem like fun to get your clients doing all sorts of crazy exercises but it won’t be so fun when half your bootcamp is missing due to injuries.

For example a Tuck Jump is tough exercise. If you lack power in your legs you just end up stomping your feet into the ground each rep. Instead, if you were to plan Tuck Jump Squats (see below) into your routine you could just have the advanced clients do that, the intermediates do regular Squat Jumps and the beginners do squats.

Learn more about scaling workouts here.

Squat ideas

Here are some ideas to get you started: [Read more…]

Bootcamp Ideas Competition 2015 Winners

It was a thriller of a competition with everyone pulling out their very best and most creative workouts.

And so it was a really hard decision picking a winner.

Thank you again to all who entered!

Watch me announce it live and draw the runner ups

And the winners are…

[Read more…]

It’s time to start voting on your favourite workout!

bci competition

Last week I launched the annual Bootcamp Ideas competition. You can read about it here.

Apparently we made the prize pool too awesome because the entries filled in 24 hours (I thought it would take all week).

Those that entered have already started using part of their entry prize 31 Days to a Better Bootcamp Business and now it is time for us to start deciding on who will win the Grand Prize.

A big part of that is votes from all of you. I want to know who you think is the Workout Planning Master.

How To Vote

This week try out some of the workouts that catch your eye (see the list of 18 below) and then vote on the ones that you like.

You can only vote once but you can select up to 3 workouts that you like, so don’t feel like you just have to pick one if you liked a few.

Myself and the judges will then be selecting a winner from the top 5 voted workouts to award prizes to next week.

Add your votes to the poll below. Remember you can only hit the vote button once, so maybe wait til the end of the week when you’ve tried them all out.

Voting is closed.

Links To Competition Workouts

  1. The Quota Workout [Competition Entry]
  2. Bear Crawl AMRAP Fitness Test [Competition Entry]
  3. Battle of the Bodyweight Basics [Competition Entry]
  4. The Maze Runner [Competition Entry]
  5. The Triple Crippler [Competition Entry]
  6. HIIT Stations 4×4 [Competition Entry]
  7. A Few of My Favorite Things Superset Workout [Competition Entry]
  8. Stick It To ‘em [Competition Entry]
  9. Functional Strength and Power…Oh My! [Competition Entry]
  10. The Minefield [Competition Entry]
  11. Complex Sprints #2 [Competition Entry]
  12. Lengths Workout [Competition Entry]
  13. Box To The Beat [Competition Entry]
  14. Med Ball Madness [Competition Entry]
  15. Pairs Complexes [Competition Entry]
  16. Survivor Challenge [Competition Entry]
  17. ‘Escalating’ Partner Drills [Competition Entry]
  18. Train Like An Animal [Competition Entry]

Have a great week trying all of these out and don’t forget to vote!