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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Plank Circles Drill

Last weekend I attended a joint bootcamp between Homegrown Fit and Healthy Muhm. It was really cool to see the two bootcamp groups come together for a workout.

I picked up this really fun plank drill while I was there.

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Plank Circles

This is an awesome way to either finish off your group or to use as part of a warm up.

Time: 1 minute per round. Do 3-5 rounds at a time.

Group size: 6+

How To:

  • Get everyone in a plank circle, heads in the middle, shoulders touching.
  • One person starts the drill by standing up and stepping over the legs of the person to their right.
  • Then they continue running around the circle, stepping over everyone’s legs til they get back to where they started.
  • The next person goes once the person to their left has stood up and stepped over their legs. You can see this in the video if you watch it.

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Are You Not Doing This One Thing?

On a scale from 1 to 7 with seven being a very extroverted personality and 1 being very introverted, where would you rate yourself?

I would call myself a 3.

For example: I don’t mind getting up in front of a group of people and doing something that I know I’m good at, but I find small talk exhausting.

If you’ve read through Starting a Bootcamp Business then you will know that this one trait caused me to lose a lot of clients early on. While I’m all for living a life congreunt with your personality, this was one area that I had to step out of my comfort zone.

Watch the video below to see what I’m talking about and we’ll continue on after.

Now, a story

I was speaking to a trainer the other day (let’s call him Bill) and he was telling me that they had noticed a big drop off over summer.

A bunch of awesome regulars had started disappearing from the sessions.

So I asked him, ‘Have you called these clients to see where they are?’

‘I’ve emailed them’, was the response I got.

‘Why haven’t you called them?’

‘I think they might be on a trip or there is something else I may have forgotten’, Bill replied.

I was starting to see the problem here. Bill thought that by calling his clients he was invading their personal space. So I told him the story that I just told you in the video and then I said,

‘Call them. Stop what your doing and call them right this instant. If you leave it you will just make more excuses for yourself.’

The result

Last week I spoke to Bill and he told me that he doubled his numbers in his Saturday class. One of his clients greeting him by saying, ‘Thank you so much for calling!’.

Regulars also started showing up again at his week day class and he now has dates he can expect his other clients back at bootcamp.

To build a community in your bootcamp your must build relationships. To build relationships you must build trust. To build trust you must show your clients you care.

Who are you putting off calling?

Pick up the phone now and call them.

The other video I was referring too

Watch from the 31 minute mark if you want to skip to how phone calls build trust.

Update to the Tyres and Ropes bonus page

Today I filmed and added 7 new rope exercises and a brand new rope drill for buyers of The Little Bootcamp Book of Tyres and Ropes.

On top of all the stuff you get in the book, this secret buyer’s-only page also has bonus content that I am updating every month or so.

So far it has:

  • A crazy tug of war variation
  • 5 bonus car tyre exercises
  • The 7 bonus rope exercises I added today
  • The brand new rope combo drill
  • A fun drill using your car tyres as obstacles.
  • Notes on attaching weights to ropes

Like I said, this is all on top of the 45 exercises, 13 drills and 10 workout that you get in Tyres and Ropes.

If you own a copy you find out how to access the webpage on page 72 (It Doesn’t End Here) of the manual.

For those who don’t have the book, go grab your copy today to get access.

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Dice Accumulator Bootcamp Workout

anne koskiHi guys,

Meet Anne Koski, owner of Homegrown Fit in Portland, OR.

We have spent the last two months learning from each other and more recently I have been draggin my butt out of bed at 5am to head to her bootcamp sessions. It’s been an awesome way to keep my training skills sharp.

You will be seeing some more workouts from her as we continue to work together. She is a complete master of using exercise bands for really cool exercises so stay tuned from some cool videos too.

Enjoy today’s workout!

- Kyle

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Dice Accelerator

Time: 60 minutes

Equipment: At least ten 6 sided die. Preferably 50. Whiteboard. Bands.

Warm Up

Indian run 500-800 m. Mobiltiy warm up.

How it works

For this workout you will need a whole bunch of 6 sided die (d6).

I used a set that included 4 different dice colors. Red, White, Blue and Yellow. You will want some different colors too.

Workout method

This workout runs like an accumulator. There is 10 rounds starting with just exercise 1 in the first round and then adding an additional exercise each round.

For example:

Round 1: Do exercise 1.
Round 2: Do exercise 1, then exercise 2.
Round 3: Do exercise 1, then exercise 2, then exercise 3.

Round 10: Do exercise 1, then exercise 2, … , and finally exercise 10.

Rolling the dice for reps

The number of reps is  where the dice come into play. Round 1 clients roll one red die. The number that they get is how many Jet Star reps they will do.

Round 2 clients roll a red die and a white die. The red die shows how many Jet Stars they will do and the white die shows how many HRPU’s they will do.

Each round the client adds one more die to their roll for the additional exercise. If two exercises have the same corresponding die color then the client gets to chose which die goes with which exericse.

Let’s do another example to explain that.

In round 5, Kyle rolls 5 dice: 2 red dice, 1 white die, 1 blue die and 1 yellow die. The white die lands on 3. That means 3 HRPU. The blue die lands on 6, that means 6 Froggers. The yellow die lands on 4, that means 4 Prone Pulldowns. The two red dice land on 2 and 6, that means Kyle then choose to do either 2 Jet Stars and 6 Pull Ups or 6 Jet Stars and 2 Pull Ups. It’s completely up to him.

In between each round clients should run to a cone 50m away and back. This will help spread them out so they aren’t all doing their dice rolls at the same time.

Exercise Dice Color*
1 Jet Star Red
2 HRPU White
3 Froggers Blue
4 Prone Pulldowns Yellow
5 Pull Up/Inverted Row Red
6 Sandbag Overhead Squat White
7 Nose-to-knee (R+L=1) Blue
8 Boulders (R+L=1) Yellow
9 Band Goblet Squat Red
10 Crab Toe Touch (R+L=1) White

*Change the colors to what you have available.

Early finishers: If any clients finish early. Have them start reducing the number of exercises 1 round at a time starting at the top of the list. Round 11 would consist of exercises 2 through 10.

Measuring dice

Clients sorting out their dice for round 10.

Notes on clients remembering

We thought we might come across the problem of clients not being able to remember up to 10 different numbers. We didn’t. They all did fine.

If you did though or you are limited with your number of dice. You could have them throw just 4 dice at a time. So after round 4 they would then have to start doing 2 dice throws. One for exercises 1 to 4 and then come back after their prone pulldowns for a second  throw for exercises 5 to 8. After round 8 they would have to come back for a third throw.

Total time of accumulator drils = 25-35 minutes.

Stretch

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Invitation: You Are NOT Alone

The World Domination Summit last month left me with two major take aways:

  1. Community is insanely important. Being around like minded people is perhaps one of the most satisfying feelings you can have. Which is why I have made this invitation.
  2. Being brave leads to good things. We need to be brave more often. Which is coming in the following weeks.

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Check out he video and then read on below.

Join our Facebook group

Our Facebook group is called BCI: Ask. It’s kind of a silly name but really it means a place for readers of Bootcamp Ideas to go and ask other trainers for help.

Whether your problem is trying to plan some new sessions or how go about hiring a second trainer, there is a lot of knowledge in this group and they are insanely supportive.

Join us.

The Bootcamp Ideas Trainers’ Poem

What I read during the video:

You are a trainer.
You love to help people get fit and discover a different way of living.
You created a bootcamp to help you do this.
You are excited.
You discovered you were now running your own business.
You are a business owner.
You realise you have no idea how to run a business.
You constantly have to make decisions to things you don’t know the right answer for.
You have to know marketing, human resources, accounting and sales.
Let’s not forget coaching and part-time unqualified psychologist too.
You are alone.
You have no boss, no work colleagues, no one to talk to.
You are terrified.

What if I make the wrong decision.
What if no one comes to my class.
What if that client never pays me what they owe me.
What if clients hate my workouts.
What if they aren’t working hard enough.

You are NOT alone.
You are one of many trainers who reads this website.
You are one of many trainers who feels exactly the same as you.

What if everyone loves your class?
What if you had a client whose life you changed?
What if you got to do what you love every day?
What if you just asked for help when you needed it?

My biggest project yet

I have just started re-writing the Little Bootcamp Book of Workouts. This new version is going to be insane.

You guys are going to love it. I’m adding more detail, more workouts, solutions to common training problems and some really great video.

Along with that I have called in some help to assist me with two other projects. One of which will help you do brave things (and me) and another which will involve some quality face to face time and training.

That’s all I can say for now (cue mysterious music).

- Kyle

P.S. I know I missed a few people in my thank you’s. Thank you also Kjell Crowe, Carl Class and Ashlie Pechin.