New bootcamp workouts and ideas every week
This is a guest workout courtesy of Sean McRory.
Goals: Core/Crosstraining
Knee Taps (60 sec’s partner work with the idea being to tap your partners knees without being tapped yourself.)
3 Minute Challenge (1 min each)
Group 1: (Cardio)
Group 2: (Core)
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.
Goal: Crosstraining
Duration: 45-60 minutes
Equipment: Cones, Interval timer
Indian trail runs.
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.
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.
Goal: Cardio, Muscular Endurance
Duration: 1 hour
Equipment: None
Huddle warm up and dynamic stretches.
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.
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.
Goal: Speed, Cardio
Duration: 1 hour
Equipment: Cones
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.
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.
This workout is courtesy of Jules Verheyen at Jules Fitness.
Jules Fitness clients rocking it!
Clients: Suits 4-20 clients
Equipment: Steps, Medicine balls, Commando net, Timer
Basic jog around field using squats, push ups and sit ups intermittently. Go through stations slowly untimed twice so clients know what theyre doing.
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.
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.
Goal: Crosstraining
Duration: 1 hour
Equipment: Mats, Cones, Railing, An oval
Run around oval performing different indian trail techniques. Include zig-zag through the line to the front, lunge walks, drop offs, etc.
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.
These are just some sample exercises you can use. Modify for your group and equipment options.
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.
Goal: Crosstraining, Speed
Duration: 1 hour
Equipment: Mats, Playing Cards, Cones
Move to training area. Perform the huddle shuffle warmup. Follow up with some range of motion work in preparation for the sprints.
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.
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
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.
Goals: Crosstraining
Duration: 1 hour
Equipment: Mats, Park benches or seats
Go for a 10 minute Indian Trail run. Incorporate lunges, weaving and different running gaits.
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.
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.
This workout is courtesy of Dan Clifton-Northey who heads up Byron Bay Boot Camp.
Get your clients dirty with this ex-grunt's CV workout
Workout goal: CV workout with focus on interval type training
Equipment: Cones
Perform a 10 minute warm up or run through the first drill at half pace.
Adding kickboxing to a regular boxing workout not only adds more lower body activity but also some much needed variety.
I’ve completed a few different boxing courses and I have to recommend PunchFit courses and Punch Equipment for training and gear. Check them out.
Goals: Full Body Strength
Duration: 1 hour
Equipment: Focus pads, Rounds shields, Boxing gloves
This class is designed to consolidate previous work done with a group of bootcampers on checks, punt kicks and push kicks along with regular boxing technique.
Cover the 6 basic punches (jab, cross, left hook, right hook, left uppercut, right uppercut) and checks. Move into punt (snap) kicks and push kicks. Finish with coordinated shadow boxing.
Clients split into groups of three. Two clients will box while the other performs a 200-400m run. Once the client running returns to the boxers, clients rotate around. The boxer becomes the pad holder, the pad holder moves to the run and the runner puts on the boxing gloves.
Recent Comments