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The Avengers Themed Bootcamp Workout

April 24, 2012 By 2 Comments
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I’ll let you in on a little secret.

I’m a closet geek (to my clients at least).

Nevertheless, I thought I would show my geeky side a little by theming this round of bootcamp with some Avengers themed bootcamp workouts. Today’s theme is Captain America.

Captain America

Goal: Speed/Cardio

Time:  60 minutes

Equipment: Cones, Skipping Ropes, Mats

Class Concept

Captain America is an all round athlete, but what we are going to focus on in this workout is his speed.

You will want to use car park, basketball or otherwise fairly hard surface for this workout.

Set up 2 cones 30-40m apart. Clients must complete as many suicide runs between the 2 cones as possible in an allotted time.

Have clients count how many suicide runs they do (up and back is two reps). If they where half way through a run they should round down.

Repeat the sprints again for the same time. Clients should aim to equal or better their number of runs.

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Jump Rope For Bootcamp

April 9, 2012 By Leave a Comment
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This is a guest workout from Garry Robinson from Bootcamp Workout Ideas.

Jump Rope Challenge

Goal: Skill Improvement/Cardiovascular Endurance

Time: 45-50 minutes

Equipment: Skipping Ropes (one per person)

Warm Up

Spend 10 minutes mobilizing calves and warming up legs.

High Intensity Training

More frustration for participants in this jump rope challenge workout.

After a brisk warm-up, spend 5-10 minutes practicing and teaching double under skills. See the note below for a useful teaching cue.

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A New Guest Bootcamp Workout

February 14, 2012 By Leave a Comment
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This is a guest workout courtesy of Sean McRory.

Core/Cardio Workout

Goals: Core/Crosstraining

Warm Up:

Knee Taps (60 sec’s partner work with the idea being to tap your partners knees without being tapped yourself.)

Circuit One

3 Minute Challenge (1 min each)

Group 1: (Cardio)

  • Half Lunge (Left)
  • Half Lunge (Right)
  • Half Squats

Group 2: (Core)

  • Bike Crunches
  • Hip Raises
  • Reverse Crunches

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60 Second Interval Bootcamp

October 27, 2011 By 2 Comments
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Want to build some muscular and cardiovascular endurance in your clients? Put them through this workout. You can use it for any length workout by varying the number of intervals. If you go for longer then 10 minutes, stop for a small drink break before continuing on.

There and back again

Goal: Crosstraining

Duration: 45-60 minutes

Equipment: Cones, Interval timer

Warmup

Indian trail runs.

There and back again

Set up 3 cones: One 20m away, the next 25m away and the third 30m away.

Start a stop watch. Clients run out to the first cone and back. Then they perform 5 jump squats and 5 pushups. Have clients rest for the remainder of the minute.

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Strength Run Bootcamp Workout

October 10, 2011 By Leave a Comment
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While I’m a fan of short intense workouts consisting of sprints, strength work and intervals it can be nice once and a while to mix things up with a short distance run. Keep your clients in 2 rows so you can keep them in control. Keep your eyes peeled for cyclists and other runners. I learnt how to control groups on runs at Motivate to Train’s Bootcamp Instructor course. They’re worth checking out.

Adventure Run

Goal: Cardio, Muscular Endurance

Duration: 1 hour

Equipment:  None

Warm up

Huddle warm up and dynamic stretches.

Class concept

Set out on a 4km run. Use MapMyRun.com to plan it out in advance. Stop every 400/500m to perform 1 minute of exercise. At every second stop rest for 1 extra minute.

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Partner Sprint Bootcamp Workout

October 2, 2011 By 1 Comment
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Here is a great sprint workout to kick off your week. It’s pretty tough so remember to keep encouraging your clients and telling them that it will get them results. They will hate you during, but if you motivate them through it, they will feel great afterwards.

Catch Me If You Can

Goal: Speed, Cardio

Duration: 1 hour

Equipment:  Cones

Warm up

Indian trail runs followed by warrior lunges, ankle grabs and knee grabs.

Warm up sprints: 5 x 80% speed 50m sprints and 2 x 100% speed 20m sprints.

Class concept

Pair clients up with someone of a similar sprinting speed. Clients will take it in turns chasing each other in short sprints around a circuit.

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Intense Cardio Circuit Challenge Bootcamp

September 19, 2011 By Leave a Comment
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This workout is courtesy of Jules Verheyen at Jules Fitness.

Jules Fitness clients rocking it!

Intense Cardio Circuit Challenge

Clients: Suits 4-20 clients

Equipment:  Steps, Medicine balls, Commando net, Timer

Warm Up

Basic jog around field using squats, push ups and sit ups intermittently. Go through stations slowly untimed twice so clients know what theyre doing.

Concept

Clients work in pairs. Clients race through a series of 5 stations that are approx 20-30mtrs appart in a vertical line. Performing 15 reps on each station. The stations can be strength or cardio or a mixture.

Suggested Stations

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Filed Under: Cardio, Outdoor Tagged With: , ,

Football Oval Outdoor Bootcamp Workout

September 7, 2011 By Leave a Comment
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This bootcamp workout is a traditional circuit with a little more running involved. It’s great if you have a big group with a large variance in fitness level. The less fit clients have a balanced shot at finishing the round first.

Big Circuit

Goal: Crosstraining

Duration: 1 hour

Equipment:  Mats, Cones, Railing, An oval

Warm Up

Run around oval performing different indian trail techniques. Include zig-zag through the line to the front, lunge walks, drop offs, etc.

Concept

Group clients in teams of similar fitness levels. Each team must complete 2 laps of the oval with each set of exercises. This fitter the team, the more repitions on each exercise they must complete. Around the oval there are 4 stations with different exercises.

The slowest team at the end of each round has to hold 1 minute plank at the end.

You can modify this for shorter duration sessions by reducing the number of laps or reducing the number of different rounds.

Exercises

These are just some sample exercises you can use. Modify for your group and equipment options.

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Filed Under: Cardio, Outdoor, Strength Tagged With: , , , , , ,

Drill Circuit Bootcamp Workout

September 1, 2011 By 2 Comments
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As promised, here is the first example of a drill circuit. This one is a simple 3 station circuit to get you started which doesn’t need much equipment.

If you only have a very small group (3-5 people), simply move them around the circuit two to three times together.

3 Drill Day

Goal: Crosstraining, Speed

Duration: 1 hour

Equipment:  Mats, Playing Cards, Cones

Warm Up

Move to training area. Perform the huddle shuffle warmup. Follow up with some range of motion work in preparation for the sprints.

Concept

This workout runs like a giant 3 station circuit. Split into clients 4 groups. Groups should contain clients of similar fitness levels. The groups rotate once the clients who just started sprints get half way through (ie. once they finish the 80 metre sprint).

Clients aim to get through as much as possible of their drill before it’s time to switch. Two groups will be on the sprint station at a time. On the change over one group will just have started and the other will continue with their 70m, 60m and 50m sprints.

Drills

54 Card Attack

Each card suit signifies a different exercise. Use the card number for reps. Face cards are 10 reps, joker is 15 reps of each exercise.

♥(H) = Yoga Pushups/Dive Bombers.
♦(D) = Squat Jumps.
♠(S) = Situps.
♣(C) = Prone Pulldowns

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AMRAP Inspired Bootcamp Workout

August 28, 2011 By 7 Comments
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I better start off by saying this as we all know how touchy the CrossFit crowd get when you don’t give CF credit for every single high intensity training technique ever created. AMRAP stands for As Many Rounds As Possible and is a regular theme of many of CrossFit’s Workout Of the Day sessions. It entails a series of exerices which the trainee must complete in circuit fashion as many times as possible in a given time limit.

The following workout works best with a large group so that you can have 4+ teams of 4 or 5 people.

HAMRAP

Goals: Crosstraining

Duration: 1 hour

Equipment:  Mats, Park benches or seats, Timer

Warm Up

Go for a 10 minute Indian Trail run. Incorporate lunges, weaving and different running gaits.

Class Concept

Split the group into teams of 4 or 5. Try to keep skill levels across each team evenly matched.

Each team will endevour to complete as many rounds as possible of each circuit in 12 minutes. The team with the most rounds completed at the end wins. Losing teams must complete 2 minutes of plank.

Circuit 1

  • 11 Pushups
  • 11 Knees up Crunches
  • 2 x 50-60m Hill Runs (alternate: 50 Mountain Climbers)
  • 7 Jump Squats

At the end of the circuit, collect each teams total number of COMPLETED rounds. Make a quick note of partial rounds in the case of a tiebreaker.

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