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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Fourth Of July Challenge Workout

Today’s 4th of July themed workout is from Cheryl Kurn Sacks of Sacks Fitness. Thanks for sharing Cheryl!

Read to the end for something cool.

July 4 Fireworks

Fourth of July Workout

Time: 60 minutes

Equipment: Dumbbells

Directions

Do exercises in a circuit style. Rounds 1 & 3 are 20 reps, rounds 2 & 4 are 14 reps.

Exercises that have a left/right side do 20/14 reps total. With a 5 min warmup and 5 min cool down, will last for a 60 min class.

Exercises

  1. Star Planks
  2. Firework Lunges
  3. Star Spangled Bicycles
  4. Ab Bursts
  5. Red, White & Glutes
  6. Side Plank Spectacular
  7. Squats & Stripes

Exercise Descriptions

Star Planks – While holding a high plank (straight arms), alternate opposite arm/leg reach. Keep hips square to floor. Perform 20 or 14 total reps.

Firework Lunges – Step left leg back into back lunge. Bring left knee up to a balance and do a biceps curl. Then, reach left leg out to the side while doing a “V” Shoulder press. Repeat same leg for 10 or 7 reps, then switch.

Star Spangled Bicycles – Alternating oblique crunch with opposite leg extension. Slow & controlled, more like a Pilates single leg stretch. Perform 20 or 14 total reps.

Ab Bursts – Knees bent in 90 degrees, lightly hug knees with head/shoulders off floor. Staying curled up, reach arms and legs out on a diagonal, making an “X”. Perform 20 or 14 total reps.

Red, White & Glutes – On forearms and knees, put resistance tube around bottom of right sneaker and hold handles. Keep foot flexed (or you’ll snap yourself in the butt) as you reach right leg straight back. Same side for 10 or 7 reps, then switch.

Side Plank Spectacular – Holding side plank on right side (either knees bent, top leg straight, or both legs straight), perform a wide dumbbell row with left arm (elbow to ceiling), then extend arm at elbow to a straight arm (triceps). Same side for 10 or 7 reps, then switch.

Squats & Stripes – Stand hip width with arms straight out in front of you (very light dumbbells!). Step right leg out to wide squat and move arms to a “T”. Step right leg and arms to center, then step out with left leg to squat and arms to “T”. Perform 20 or 14 total reps.

About Cheryl

I’m from central New Jersey and am a Personal Trainer and Pilates Mat instructor of 7 years, and also teach group fitness classes.

After working in the TV industry for several years post-college, I decided to embrace my life-long passion for fitness and health. I feel this is my sixth sense, and enjoy teaching others how to find success the natural way, just as I did. I may look sweet, but I train tough. My business website: Sacks Fitness

Celebrate with me

To celebrate my very first 4th of July here in the United States I’ve put together a cool package of all my ebooks.

You can get the Little Bootcamp Book of Workouts, the Little Bootcamp Book of Tyres and Ropes and Beyond Burpees for $149. I got the calculator out and that works out to over 35% off.

But it’s only for the 72 hours that is the weekend of July 4, after that it’s gone. So if you haven’t gotten a Little Bootcamp Book before, you should go get them all now.

Sales will open after midnight tonight. Make sure you are on the Bootcamp Ideas email list so you don’t miss out.

The sale is on now. Check it out.

The sale has now ended.

Plus there’s more (in my best crazy warehouse clearance/fire sale voice)

Purchasers will also get early access to my new ebook – The Little Bootcamp Book of Starting a Bootcamp Business.

Uh oh! Now I’ve let the cat out of the bag.

Yes, that is the new project I’m working on. A collection of my stories, other trainers stories and guides to finding the courage to start a bootcamp.

More info to come again next week detailing exactly what is inside of it. That’s all I’m saying for now.

(Man, I hate holding out on you all but it’s not quite ready yet.)

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Image: Fireworks | I’ll Never Grow Up

Team AMRAP Circuit Workout

Today’s awesome workout is from Joy Moody. Thanks for sharing Joy!

human flag

Hold It!

We divided up in 6 groups, about 4 people per group. (Adjust for your group size). There was a mixture of fitness levels in each group.

There are five stations that are AMRAPs with a twist. One person in each team has to hold an exercise for as long as they can while the other 3 people are working the AMRAP. When person 1 can no longer hold the exercise, everyone completes 7 burpees. Then a new group member starts the holding exercise.

AMRAP: As Many Rounds As Possible – Complete as many rounds as you can in the allotted time.

The 6th station was the time keeper, run for 7 minutes.

Quickly, rotate stations at the end of 7 minute run.

Station 1 - balance quadruped position (all fours with knees slightly off the ground. Good alignment required!

*7 burpees when holder needs to switch

  1. 10 military push-ups
  2. 10 push-ups to side plank
  3. 10 mountain climbers (R+L=1)
  4. 10 tricep dips

Station 2 – hold a plank, 7 burpees at switch

  1. 10 sit-ups
  2. 10 reverse burpees
  3. 10 bicycle sit-ups (R+L=1)
  4. 10 Russian twist (R+L=1)

Station 3 – hold a chin up, 7  burpees at switch

  1. 10 ball slams
  2. 10 wall ball
  3. 10 broad jumps
  4. 10 med ball overhead press

Station 4 - hold a wall sit, 7 burpees at switch

  1. 10 jumping lunges (R+L=1)
  2. 10 courtesy lunges (R+L=1)
  3. 10 right leg single dead lift-no weight
  4. 10 left leg single dead lifts-no weights

Station 5 – hold a Kettlebell in a front lateral raise, 7 burpees at switch

  1. 10 KB swings
  2. 10 thrusters
  3. 10 KB jacks
  4. 10 KB upright rows

Station 6 – run 7 minutes

  1. We used treadmills but you could also set up a run course and just have the team do as many laps as possible in the time limit. Rotate when runners return after 7 minutes.

Adjust the stations as needed. The “holding” allowed everyone to cheer each other on and push themselves individually as well. Challenging and lots of fun.

Variation: if you wanted to make it more competitive, you could have then keep track of the number of switches or burpees each group completes.

About Joy

My name is Joy Moody. I have been teaching Bootcamp classes for 12 years. My degree is in Exercise Science and I am PT, GX certified.

I love people and seriously believe we have the best job in the world!

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Kyle here again. I don’t know about you, but I am loving the variety from all of these trainer submitted workouts. I would love for you to share one too: Submit A Workout.

If you are more of a sit back and observe type person, sign up to our mailing list to get notified when each new workout comes out!

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Image: Human Flag | ModernDope (CC)

The Nokia 3210 Bootcamp

This week’s workout is from Chris Kershaw of Outfit UK. Thanks Chris!

nokia-3210

The Nokia 3210 Bootcamp

This is a novel way of planning classes and Personal Training sessions.

So, everyone fondly remembers the phone keypads of old.

nokia keypad

Essentially, after a good old fashioned warm-up lay out the cones 2, 3 or 5 metres apart and label the stations exactly the same as the Nokia key pad. Write the exercises on the paper and the amount of repetitions you want everyone to perform.

My first bootcamp set up looked like this:

1: 10x wide, narrow and regular press-ups
2: 10x kettlebell push-presses
3: 10x bodyweight walk outs
4: 20x kettlebell swings
5: 10x plank to press
6: 20x bodyweight row and press
7: 10x boxing combinations
8: 20x low jacks
9: 15x roll and get-ups
0: 10x burpees

To begin with you ask the participants to do all the exercises that correspond to the digits contained in their mobile phone number with as little rest as possible. So for example I would perform:

0 – x10 Burpees
7 – x20 boxing combinations
7 – x20 boxing combinations
0 – 10 burpees
3 – 10 bodyweight walkouts
6 – 20 bodyweight row and presses
7 – 10boxing combinations
9 – 15 roll and get-ups
6 – 20 bodyweight row and press
2 x20 kettlebell push-presses
2 x20 kettlebell push-presses

After mobile phone numbers I got all my participants to perform exercises corresponding to their date of birth and then all the exercises matching the date that we performed the class.

After what seemed like a few minutes, the full hour session had flown by, and by all accounts the session was great fun!

You can swap and change the exercises as you see fit, but whether you are a trainer, coach or just a casual exerciser you can use this layout to create some fun, varied and effective sessions.

Be creative, get your participants to pick numbers out of a hat, perform exercises corresponding to their lottery numbers. Anything to get all participants as engaged in the session as possible. They should really enjoy it.

I’d love to see some of the combinations and ideas you can come up with.

Please share them or ask any questions in the comments below.

About Chris

I’ve been running boot camps and Personal Training for a number of years, and I’ve often used the ideas on this website to help me on the way, so if I can help anyone else just a little bit then I have done a good job.

You can find me on my business website Outfit UK or my blog is Muscle Moose.

My philosophy is to train as hard as I need to for any given goal, to enjoy the journey and to help others diet without the guilt an binging it that comes along for the ride.

I hope this finds you well.

Chris Kershaw

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Kyle again – I’ve been loving all of these guest workouts that have been coming in, keep sending your ideas in.

If you have been loving them too, please let those that created it know by leaving a comment under the workout on Bootcamp Ideas. It takes all of 2 seconds but will make their day.

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This workout first appeared here on Muscle Moose.