Bootcamp Ideas Annual Review 2014

In June 2013, while having a shower, I had a crazy idea which would manifest in this year being by far the most eventful year of my life.

However, until I actually sat down to write this post I found myself thinking, ‘I haven’t done a lot this year.’

That is why it’s so important to do these kinds of annual reviews.

As humans we vastly overestimate what we can do in a short period of time – like a day – and greatly underestimate what we can achieve over a long period of time – like 4 or 5 years.

I’m a big sucker to this. I’ll have one unproductive day and get down on myself that I’m such a slacker which usually leads to binge watching The Office.

Or I’ll try and write an entire book in a day and get upset with myself when I can’t but don’t realise that if I wrote a little bit everyday for a year I could get several books done!

So I’d like to share with you some of my successes and failures – actually lets call them lessons – that went on in my life this year. I’ll split them between personal and Bootcamp Ideas so you can just skip the personal stuff if you like.

Personal

[Read more…]

Christmas Tree Workout

It was requested of me by some readers to come up with a new bootcamp workout this year to get people into the holiday mood. I just so happened to be covering for a friend’s bootcamp this week so the timing was perfect.

I got out my trusty notebook and started working on something.

My favourite Christmas workout is the 12 Days of Christmas so my plans kept coming back to something similar.

I scribbled it out and started from scratch. And this pyramid style work out is what I came up with.

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Christmas Tree (of Doom [and leg pain]) Workout

Type: Fun

Time: 60 minutes

Equipment needed: Dumbbells

Warm Up

Basic mobility stretches and then a short game:

Spread a group of multicoloured cones on the ground. Have campers hold plank on mats down one end of the room.

Call out a colour. Campers hop up and sprint to grab a cone of that colour and then return to plank on their cone next to them.

Keep calling out colours. If there is not enough cones in that colour for everyone, those that miss out must do 5 squats before returning to their mat for planking. Those that get one of the cones return straight to their mat as usual.

Once there is no more cones, add up the cones each camper has to find the winner.

Workout

When planning this workout I tried to think about how I could turn a Christmas tree into a workout. You would have to have a base, something for the tree and then something at the top.

Base

Complete this circuit of foundation exercises after the warm up. Two rounds of 30 seconds each:

  1. Glute Bridge Marches
  2. Scapula Push Ups
  3. Stir the Pot
  4. Plank Rocks

The Tree

The tree invoolves 5 rounds and 5 exerices. Each round the number of reps goes up by 10 and you lose one exercise.

(My picture below shows the rounds descending from 5 to 1 so I’ve tried to keep that consistent in the list below.)

Round 5 – 10 reps each

  1. HRPU
  2. Alternating Bent Over DB Row (L=R=2)
  3. DB Walking Lunges (L+R=2)
  4. Jump Squats
  5. Side Plank DB Raise (L+R=1) (pictured up top)

Round 4 – 20 reps each

  1. HRPU
  2. Alternating Bent Over DB Row (L=R=2)
  3. DB Walking Lunges (L+R=2)
  4. Jump Squats

Round 3 – 30 reps each

  1. Alternating Bent Over DB Row (L=R=2)
  2. DB Walking Lunges (L+R=2)
  3. Jump Squats

Round 2 – 40 reps each

  1. DB Walking Lunges (L+R=2)
  2. Jump Squats

Round 1 – 50 reps

  1. Alternating Bent Over DB Row (L=R=2)

The Top

100x DB Jumping Jacks (use light DBs)

Set a time limit of 15 minutes to complete the tree and the top. Campers just get done as much as they can. Take a 2 minute break.

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Back Down the Tree

Now they have made it to the hop, hickory hickory dock, they must come back down.

They have completed the Top so there is no need to repeat it but the exercises have changes a little.

Round 1 – 50 reps each

  1. DB Swing

Round 2 – 40 reps each

  1. Alternating Bent Over DB Row (L=R=2)
  2. DB Swing (L=R=2)

Round 3 – 30 reps each

  1. Alternating Bent Over DB Row (L=R=2)
  2. DB Swing (L=R=2)
  3. Side Plank DB Raise (L+R=1)

Round 4 – 20 reps each

  1. HRPU
  2. Alternating Bent Over DB Row (L=R=2)
  3. DB Swing (L=R=2)
  4. Side Plank DB Raise (L+R=1)

Round 5 – 10 reps

  1. HRPU
  2. Alternating Bent Over DB Row (L=R=2)
  3. DB Swing (L=R=2)
  4. Jump Squats
  5. Side Plank DB Raise (L+R=1)

Again they have 15 minutes to complete as much as they can.

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Cooldown

If you have time complete the Base drill again.

Stretch.

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Want MOAR Christmas workouts? Check these out from previous years:

Got a Christmas workout or drill you like to do? Share it with us in the comments below.