Four By Four Bootcamp Workout

This week’s workout is from Cliff Holding of Edinburgh Fitness. Thanks Cliff!

four

4×4

Time: 60 minutes

Equipment: Jump Ropes, Kettlebells, Dumbells, Mats, Step and Risers, Interval Timer

Warm up and Game

Jogging around in a large circle and carrying out instructions i.e. high knees, heel flicks, jumps, touching the ground, changing direction etc.

Game (of your choice) e.g. Piggy Back races across the studio, 5 squats and return. Change over and repeat.

Main Bit

The main workout consists of 4 stations of 4 exercises.

Split the group into 4 teams and allocate them one of the 4 stations to start at.

Each team completes the 4 exercises at their station and then moves onto the next station clockwise. [Read more…]

Filthy Fifty Bootcamp Workout

This week’s workout is from Kate Skerten of Whangarei, New Zealand. Thanks for sharing Kate!

mud

Filthy 50’s

Type: Strength

Time: 60 minutes

Equipment: Power Bags/Sand Bags, Kettlebells, Medballs, Steps/Bench

Warm Up

Run one lap of basketball court.

Tabata: Mountain Climbers (20 sec on 10 sec off ×8)

Workout

Reps can be broken down into sets to be more manageable. Eg. two sets of 20 reps and one set of 10 reps. [Read more…]

Workout Words: Tabata

I wrote this article series to help explain some of the commonly used words in bootcamps.

Today’s article is about the training protocol called Tabata.

Tabata

The Tabata Protocol is something that we see regularly on this website. You are probably already familiar with it, but I thought I would cover it in a bit more detail for those interested in the mechanics.

It is a great tool to use as a warm up with low intensity exercises or as a finisher with harder exercises. You can also use it for fitness tests or for something extra challenging, an entire workout.

The basic premise of tabata is interval training and when someone refers to tabata, usually they are just refering to the interval timing.

Tabata involves an exercise being completed at maximum intensity for 20 seconds followed by 10 seconds rest. This is then completed 8 times for a total of 4 minutes. The traditional tabata drill always used running/sprinting as the set exercise.

Use in Bootcamps

We, in the bootcamp industry can have a little more fun.

When doing a repetition exercise I recommend challenging your clients to at least equal their reps each round.

Example

A clients first round might be 14 push ups. Next round they would try and get 14 again.

Each time they miss their top score they reset their goal to their new lowest. So if the client misses that 14 and only does 12 push ups. They would now try and equal 12 push ups each round. Of course, you can still get them to aim for the 14 if you like.

Fitness Tests

When using this for a fitness test, you would only record the WORST score that they achieved (12 in the above example assuming they didn’t get worse). The key here is to build endurance along with speed.