An Uneggspected Surprise Easter Workout

This week’s workout is a special for Easter! It’s from Yolanda Cardona. Thanks Yolanda!

Easter Bunny Sighting

Bunny Bootcamp

To make Easter fun and guilt free before the candy strikes back I thought of this Easter Bootcamp drill. It is really easy and simple.

Set up

I picked up a couple of dozens of plastic eggs. Depending on how many people are in your bootcamp you may need more. I filled them up with different exercises that were related to Bunnies and Easter.

Examples:

  • Tri-dips – chocolate dips
  • Frog jumps- bunny hops
  • Toyota jump- Allstar bunny
  • Mountain climbers- rabbit feet
  • Superman- Super rabbit

and so forth.

I also took a few of the eggs and put it as the wild egg which is actually a rest for one minute. Each exercise is performed for one minute.

How it works

Place the eggs in an Easter basket around 20m away from your clients.

You have your clients run to the Easter basket as fast as they can and grab 4-5 eggs.

Use your timer to have them perform each exercise they collected for one minute. Afterwards, follow that with a minute rest. Repeat.

Alternatives:

You can have your clients do suicide drills with running, lunging forward, or so forth to get to the eggs.

About Yolanda

I am a personal trainer and Insanity instructor. I was once overweight and miserable till fitness became my passion as well as calling. Find me on Facebook, Coach Yolanda.

###

Join our community by submitting your very own workout or by jumping on ouremail list!

###

Image: Bunny Sighting | Kate Ter Haar

Long Interval Circuit Workout

Today’s workout is from Trevor Shoulders. He has not only included a very fun looking workout but also some great tips on planning your sessions.

Thanks Trevor!

Tyre pull

Choosing your location

First off you need to get access to a large indoor venue that can take a pounding or find a private-ish outdoor setting that can accommodate your needs.

Want my advice? Do it outside. Even though you’re at the mercy of Mother Nature, people enjoy being outside and are more comfortable in an open area.

For me, I’ve chosen an abandoned parking lot outside of the gym I train for, yes its convenient but you may not be as lucky.

Planning the session

Decide what types of exercises you want your clients performing BEFORE you start planning this. Trust me it saves a lot of headache.

The routine I’m going to list below is a combo of strength training, plyometrics, body weight and agility training. Again, lucky for me I have resources and am able to get equipment easily and cheap. I enjoy abstract training, meaning I use unconventional equipment, such as sledgehammers; tractor tires; and sandbags. No, it’s not a new thing but still I enjoy it.

Base your own camp on what YOU want and what your clients want. Also, remember our first topic, make sure your venue can accommodate the style of training you plan on doing.

Make sure you’re insured

Lastly before we start talking exercises, make sure you cover your back. I learned the hard way that just because you know someone well and they get hurt during your camp, doesn’t mean they won’t sue.

So, in saying that, draft up a contract of sorts that covers your legal side so that any injuries can’t be placed on the landlord/owner of property or yourself. You’ll have to do your own research on this topic though.

The Workout

Now, down to business, let’s set up some circuits with 2-3 people per station. The purpose for this is to build some healthy competition between the group members as well as allowing them to motivate one another when your attention isn’t on them.

I’ve had a lot of success with one of two options;

  • either pair up men and women with similar strength/body comp;
  • or put opposites together (i.e. an experienced individual with a less experienced person).

I’ve had less luck with the latter of the two but it works in some scenarios.

Next I suggest giving a rundown of how to do each exercise if you haven’t already planned on doing so, it may seen redundant to some but to the individuals who might be boot camp newbie’s, it may be a lifesaver.

Depending on your class size, you’ll have to remove/add some of these circuits; the one below is designed for a group size of 12 with partners of 2, or 18 with partners of 3.

This is a timed circuit. 2 minutes of straight exercise, followed by a 1 minute recovery period. I suggest you get a whistle.

1. Alternating Tire Pulls

This is a taxing exercise, no matter the length of the pull, it will leave your quads and calves burning and gasping for air. I recommend 20-35 ft for each pull. It’s long enough to get them burning, but short enough to alternate a few times.

Have your first participant start at your go line, and you’re second at the finish, once client 1 has reached the end point, client 2 can pick up and go immediately. If using a third, have them wait at the go line for client 2 to finish.

Set up is easy, go to your nearest SS Tire or tire repair center and ask for a retired tire, take your pick of sizes and enjoy. You can fashion a harness yourself, get creative, or use Google, it’s a wonderful thing.

2. Lunge and Jack

One of my personal favorites, 20-30 ft lunges (can use extra weight) with 40 jumping jacks on the end of each distance.

As we know, lunges are great for the glutes and quads and don’t forget the calves and shoulders for the jumping jacks. You’ll have your clients panting at the end of this one.

3.Sledgehammer Swings

For this you’ll need another tire, a big one. Get a few sizes of sledge hammers (6, 8, 10 etc).

Just like you’d chop wood or nail a stake into the ground, hit the wall of the tire with all your might

This is a great Ab workout with plenty of accessory muscles at work. The shoulders, lats, and arms all come into play here. You can have the clients alternate in 30 second or 30 hit intervals or let them all go at once. I recommend having multiple tires for this.

Since the tire absorbs a lot of the force of the hammer, it’s a low impact exercise but watch for that bounce back. Time to take some frustration out, take that hammer and let it out!

4. Plank to Sprint

Another cardio blaster here, hold a standard (or modified if needed) plank for 20 seconds (have them count aloud to one another), at the end of the time you’re client should bring their dominant leg up under them into a sprinters stance and take off into a full blown sprint.

I suggest shorter distances like 10-15 ft so 1: they don’t get too winded, and 2: you allow even distribution of each exercise.

5. Medicine Ball Pass to Jump Squat

Great for challenging each other and keeping pace with your partner.

Have your clients stand 10ft or so away from one another and chest pass an 8 or 10 lbs medicine ball 10 times (5 per person). At the end of that cycle, each person should do 5 jump squats, preferably together.

Squats are great for the lower back, quads, glutes and calves especially when you add in the plyometric movement of a jump, then add on to the chest; triceps and Ab torture you’re getting from the passes, gonna be sore tomorrow.

6. Lazy Burpee

Although the name may suggest it, this is far from your couch potatoes version of a workout.

Start in the down phase of the push up, explode up into the up phase of the pushup and immediately tuck your feet under you as if you are about to perform a  full blown burpee, finally kick your legs back out and go back to the down part of the pushup. Hence the “lazy” piece.

Repeat circuit as necessary to fill time allotment.

About Trevor

I’m a Graduate of the University of Kentuckly with my degree in Kinesiology and Exercise Science and an ACE CPT.

I have completed multiple races such as Tough Mudder, Spartan Races, and many other military obstacle course events. I enjoy all forms of exercise and live to be active. Please let me know if I can be of assistance in your personal or company pursuits.

More circuit workouts

Kyle here again.

Not to be a crazy salesman here or anything, but if you like circuits you may want to check out Leon Melnicenko’s new ebook Team Competition Circuits.

It comes with 40 circuit drills and a whole bunch of guides on how to improve running the business side of your bootcamp. Just thought I’d let you know!

###

Join our community by submitting your very own workout or by jumping on our email list!

Kettlebell Drop 10 Bootcamp Workout

Today’s workout is thanks to Sara Ottley of Burn It Fitness. Thanks Sara!

You can submit your own awesome workouts to share with everyone right here.

2848737069_349ddb3c58_z

Kettlebell Drop 10

Equipment: 1 ‘bell for each person

Complete these exercises, in the order shown.

  1. 50 Alternating KB Swings
  2. 50 KB squat and up right row
  3. 50 KB Clean (25 each arm)
  4. 50 KB Snatches (25 each arm)
  5. 50 bodyweight press ups
  6. 50 deadbug
  7. 50 bodyweight dips

Rest for 2 minutes.

Then:

  • Repeat exercise list with 40 reps each.
  • Rest for 90 seconds.
  • Repeat with 30 reps.
  • Rest for 1 minute.
  • Repeat for 20 reps.
  • Rest for 30 seconds.
  • Repeat for 10 reps.
  • Complete!

The workout takes approx 50 mins to complete including rests

Don’t have kettlebells? Use dumbbells instead!

About Sara

I have been a Pt for 7 years and run an outdoor fitness company (Burn It Fitness) on Blackheath, South East London. We offer Iintensive 4 week Boot Camps, drop in fitness classes and PT.

I am totally passionate about my fitness and outdoor training. I’m also a Mum of 2 little girls and kettlebell addict!

Attention London Readers!

Do you learn better by doing rather than just reading?

Are you looking for some new ideas to use at your bootcamp?

Well for the next few weeks I’m visiting the UK and while I’m here I would love to meet you. That is why you should come into London on May 3rd to my Bootcamp Workshop & Meet Up.

This is a hands on practical workshop along with a chance to ask myself and other trainers how we run our bootcamps. I have allowed plenty of time for Q&A as well as plenty of time to teach you a whole heap of new drills.

Tickets have just gone on sale today. There are 12 early bird tickets for just £60.

Book your tickets online.

###

Image: Wilson Bilkovich

Countdown To The Holidays Workout

The Twelve Days of Christmas is a workout that every bootcamp should do around this time of year. Thanks Jamie for this rendition!

christmas cat

Countdown To The Holidays

This is a great way to get into the holiday spirit.

It is based on the infamous song, “The 12 Days of Christmas”, where participants have various exercises performed as a build.

How to: Perform #1, then #2 & 1, then #3, 2, 1, then #4, 3, 2, 1, etc.

It seems easy as it begins but gets more and more challenging!  Total time is approx. 30 minutes not including warm up and cool down!

Supplies needed: mats, dumbells.

Perform

#1 One minute plank
#2 2 tuck jumps (jump up, knees to chest)
#3 3 side raises w/ heavy weights
#4 4 overhead presses w/ heavy weights
#5 5 Burpees
#6 6 Full situps with resistance
#7 7 Tricep push ups
#8 8 jump squats
#9 9 forearm plank jacks
#10 10 alternating jump lunges (both sides = 1)
#11 11 marine push ups
#12 12 power jacks

I play holiday music to help get everyone in the mood!

About Jamie

I am a mom of 2 great kids in Littleton, Colorado.  I teach kickboxing, BodyPump, Zumba and various bootcamps for commercial and corporate clients!  I love keeping workouts fresh and often use Bootcamp Ideas!

###

Share your favourite holiday themed bootcamp workout with everyone on Bootcamp Ideas! Click.

Image: Tommy Hemmert Olesen

###

Exercise Videos

(Click links if you can’t see videos)

Burpees

Marine Push Ups

Power Jacks

Spooky Halloween Workout featuring Pumpkins

Here in Australia Halloween gets a little overlooked. Surprise your bootcampers with the fun workout. You can of course sub medballs in for pumpkins.

For those celebrating, I hope you get to meet some cool ghosts and stuff.

Thanks to Jess Dietrich of Destination Fit for the workout.

polar pumpkin

The Halloween Workout

Today I put my boot campers through a special halloween workout (complete with pumpkins!). They loved it so I thought I would share it here.

Warm Up

Pumpkin relay

I divided the group into 2 and made them run relay style across the park with the pumpkin. I mixed it up having them run with the pumpkin above their head, in their right arm/left arm etc

Over/unders

Standing in a line pass the pumpkin over your head to the person behind and then under between your legs to the next person along the line. When the pumpkin reaches the end the person runs back to the start of the line and it starts again.

Main Workout

I set up a circuit with the following exercises which we completed twice:

  1. Chest press with bridge hold (pumpkin)
  2. Star jumps
  3. Squat press (pumpkin)
  4. Burpees
  5. Pumpkin bent over row
  6. Zombie run (shuttle run)– backwards
  7. Russian twist (pumpkin)
  8. Zombie run- skipping
  9. Walk the plank (plank to hands and back)
  10. Frankenstein walk
  11. Zombie run – lunge walk
  12. Park lap (timekeeper)

Finisher

I had 2 plastic skeletons cut up into pieces which I had under cones around the park. I put the group into two teams and one person from each team had to run out to collect a skeleton piece, the first team to present me with a full skeleton was the winner.

About Jess

I run boot camps in Bathurst, NSW under the name Destination Fit. I focus on beginner clients aiming to get them moving again after being out of exercise for a long time.

###

Competition winners and 30 brand new workouts

Our Ice Breaker and Team Building competition entries went up on the site earlier in the week.

A small group of trainers and myself are currently testing them out and seeing which one’s we like. Peg Tag was hilarious to watch.

The winner will be announced on Monday 4th Australia time which will be Sunday for those in the US and UK.

Then…

On the next day you will be able to get your hands on the newest Bootcamp Ideas emanual, Beyond Burpees.

I’ve been working away on this with my friend and trainer extraordinaire, Jess Griffin. You may know her from this workout or her business NJ Fit Mom.

Inside are 30 brand new workouts that have never been on Bootcamp Ideas. There is also 10 warm up games and some insight into how Jess has built her successful business.

There will also be a ton of new exercise videos which will be added to our YouTube channel over the weekend. Of course anyone can access those for free.

All of this – and a special launch discount – will be announced to those on our email list. So if you are not on it, join now for free.

###

Image: ucumari