Tabata HIIT Bootcamp

Today’s workout caught my attention because of it’s name. I’m sure your clients will appreciate it.

Thanks to Nathan Smits of Roberts Snap Fitness for sharing.

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S.H.I.I.T.S

Smits.High.Intensity.Interval.Training.Sessions (clients got a kick out of that)

This a great go to full body workout I implement in my boot camp classes. My studio is just big enough for about 8 people. So what I did was mark out 4 stations and set up each exercise out accordingly. What I have been using is a Tabata timing type format, each exercise 4 times 20s on : 10s off , then we rotate. Any more then that and people really burn out and anything less is to little.

Warm up

  • rollers
  • crosses & scorpions
  • jump rope (1.5min)
  • Dynamic stretching
  • inchworm
  • cartwheels.

Sets

Complete each circuit once.

Set #1 (4 stations)

1: Goblet squat (KB)

2: Box jump (knee height)

3: Lunge and press

4: Step ups (knee height)

Set #2

1: TRX chest press

2: TRX row

3: Box dips

4: Barbell curl and press

Set #3

1: Jumping jacks (resistance band around the ankles)

2: Mountain climbers (TRX)

3: Speed skaters

4: Burpees

Cooldown/Core

3 way plank*

30s each direction x 2 ( forward-right-left)

*simple and effective

About Nathan

Nathan Smits has a Bachelor of Exercise and Sport Science. He is the gym manager & director of personal training Snap Fitness Roberts, WI.

Feel free to contact him at his Facebook page if you have questions or comments www.facebook.com/RobertsSnapFitness

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Kyle here again -

In case you missed it I’m running 30 Days of Bootcamp Ideas (one idea per day) over on the Bootcamp Ideas Instagram account.

You should come follow along if you aren’t already.

20/20 Killer (Mostly) Bodyweight Workout

Today’s workout is from Christa Berry-Bortolin of Toadal Fitness.

It actually included a spinning section as well making it a 20/20/20 workout. Seeing as most of us don’t have access to spin bikes during our bootcamps I cut it out. Still, these two 20 minute drills will leave your clients begging for more mercy.

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20/20

Time: 60 minutes (with warm up and cooldown)

Equipment: A set of DBs for man makers (or do them with bodyweight) and for the cross body sit up.

Round 1 – Decreasing rep rounds

(20 minutes)

Start with 15 reps of each, then 13, 11, 9, 7, 5, 3, 1

  • Manmakers
  • Jumping Lunge (per leg)
  • Mountain Climbers (per leg)
  • Push ups
  • Tricep Dips
  • Cross Body Reach Situp w/ Weight
  • Leg Lifts
  • Chinees
  • Run

Chinees:

Its basically like a sprinter sit up (see video below) but you keep your arms straight at your side. You start in a supine plank, sit up to your hips bring one knee to your chin and lay back down. Then repeat with the other side. Make sure you keep tight on the start and end plank position on your back. No resting your feet on the ground.

Round 2 – Swap it out

(20 minutes)

3 rounds:

First round do burpees, second time through do sit ups and the final time through do back flys. The other exercises stay the same.

  • 5 Burpees/Sit Ups/Back Flys
  • 10 Pike Push Ups
  • 5 Burpees/Sit Ups/Back Flys
  • 20 Lateral Lunges
  • 5 Burpees/Sit Ups/Back Flys
  • 20 DB Snatch
  • 5 Burpees/Sit Ups/Back Flys
  • 10 Hindu Push Ups
  • 5 Burpees/Sit Ups/Back Flys
  • 10 Plank Jacks
  • 5 Burpees/Sit Ups/Back Flys
  • 10 Low Jacks

And that’s it. Give your clients a maximum of 20 minutes on Round 1 and then Round 2 (incl all three exercise rounds).

About Christa

Christa Berry-Bortolin is currently a personal trainer and RKC certified crosstraining instructor at Toadal Fitness in Santa Cruz California.  She also leads two Fitness and Health courses at the Annual Women building California and the Nation Conference in Sacramento.

The sports that I have enjoyed as a hobby and/or competed in are Triathlon, Skateboarding, Dirt Biking, Surfing, Backpacking, Running, Kickboxing, Snowboarding, Water skiing, Soccer, Diving and Crossfit.

These sports have helped contribute to her love of exercise and knowledge of how using your body correctly will help you achieve your best.

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Hardstyle Bodyweight and Kettlebell Interval Workout

This weeks workout is from Matt Shore of Train Strong Personal Training. This is a kick ass strength driven work out. Thanks for sharing Matt!

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Interval Weight Training – The Hardstyle Way

Time: 60 minutes

Equipment: Kettlebells

This training session is uses Kettlebells to deliver a savage Interval Weight Training Workout that will increase Strength, Power and Speed while creating a huge boost to Metabolic Rate for hours after the session has finished. The session is fairly advanced and not suitable for beginners.

Warm Up

400m easy run followed by mobility drills including hip flexor stretches, glute bridges, prying goblet squats, Kettlebell Halo’s, Kettlebell Arm Bars and Beast Crawling.

Drill 1

  • Body Weight Squat 20 seconds – full range of motion
  • Slow Pulse Squats at half depth 20 seconds
  • Squat Hold at half dept 20 seconds
  • FAST AND LOOSE 10 seconds
  • Hardstyle Plank 20 seconds
  • FAST AND LOOSE 10 seconds

Complete 3 rounds.

Then Drill 2

In teams of 3-4 of similar strength/ability.

Each team has a pair of kettlebells.

  • Double Kettlebell Squat * 5 reps
  • Broad Jump * 5 reps
  • Sprint 50m out and 50m back.

Player 2 follows and then 3 and 4.

Player 1 should start the next set once they are 90% recovered.

Each team member completes 5 sets.

Then 400m walk – easy pace recovery.

Then Drill 3

In same teams:-

  • 5 Double Kettlebell Press
  • 6 Alternate Kettlebell Renegade Rows
  • Sprint 50m out and 50m back.

Each player to complete 5 sets (as above) and not start the next until 90% recovered.

Finish with

400m in a square – at each corner perform 10 burpees.

Loosen off with 10 minutes of stretching and mobility.

Notes

On paper this workout is fairly low volume. The key is in the intensity and weight selection. Kettlebells should be chosen that 5 reps is comfortable and 7 reps would be a max effort. It goes without saying that the sprint should be all out for maximal effect.

Lying down between sets is common on this workout to speed recovery and remove the exhaust from the legs!

Exercise explanations

Fast and Loose is a Hardstyle term used to mean just shaking out, shaking the legs, arms and becoming loose. The idea is that the hardstyle of kettlebells is maximum intensity, maximum tension – so the flip side is fast and loose.

Hardstyle is called the Martial Arts of Kettlebells and so like martial arts maximum strength is developed via being able to be loose then assert maximum tension in the blink of an eye.

Hardstyle plank – form a plank, elbows below shoulders, heels squeezed togther, glutes contracted, abs braced with maximum intensity. The fists should be clenched tight and the idea is to create maximum internal tension in the plank. Breathing is sharp inhale via the nose and then release pressure as a “Tsssssssss” through the tongue placed against the roof of the mouth. As you exhale you become tighter and tighter.

The purpose of the hardstyle plank is to teach people how to generate maximum tension in the body so that when they squat or press at the top of the movement they are essentially a tight, vertical plank = better for maximum strength development and power.

About Matt

Matt Shore is the Director of Train Strong Personal Training in Eastbourne, East Sussex. He delivers 1-2-1 and Semi Private Personal Training and Outdoor Group Training to people from all walks of life.

Matt, a Strong First Kettlebell Trainer approaches fitness through the mind being primary and that strength has a greater purpose.

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Kyle here again.

Thanks so much to all who downloaded a copy of Starting a Bootcamp Business. The response has been awesomely overwhelming! I hope you have been enjoying reading through it.

In the next couple of weeks you are going to see more changes happening here at Bootcamp Ideas I move this website into being an even better resource for bootcamp trainers. Stay tuned and make sure you are on the email list so you don’t miss out on all the awesome stuff going on.

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Image: Andrew Malone (CC)