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.

exhausted

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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Great Bootcamp For A First Class (killer ice breaker inside)

Today’s workout is from Suzie DeBar of Billings Adventure Boot Camp. This is an awesome session to run if you have a new group that doesn’t know each other very well and there is a big fitness level variation.

crazy push ups

The First Bootcamp Session

Time: 60 minutes

Equipment: None

Introduction

Introduction and warm up: ~15 minutes

Find my shoe

Each person will take one shoe off when they enter the gym and place it in the trash bag.  Then they will go set up somewhere they haven’t set up before.  When I call everyone’s attention they will go and find the owner of the shoe and find out 3 things from each other.  Favorite active recovery activity, Favorite food, Favorite Beverage.

Basic warm up

Run around perimeter of gym doing high knees, butt kicks, side slides, grapevines.  Have them head back to mat and do pushups, hand release pushups, squat thrusts, Jumping jacks, plank holds, crunches, flutter kicks.

Legs

~12 minutes

Use the time to watch and correct form. Complete 3 times.

Take a short break between exercises to explain and demo longer break after completing full set.

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