New bootcamp workouts and ideas every week
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.
I’ve spoken in my other sprint workouts before about the importance of fast movement in day to day life. A great way to improve sprinting is by repetions of a short distance. However, standing your clients around and giving them 10-15 sets of short sprints is fairly repetitive and unexciting to the average bootcamp client.
I’ve put together this workout that gives your clients plenty of sprints while in a challenge style environment. This will keep them focused on what they are doing rather than allowing their minds to wander.
Give your clients speed and strength like Thor God of Thunder!
Goals: Speed, Strength
Duration: 1 hour
Equipment: Mats, Cones, Interval Timer
5-10 minute jog around the park.
Set up the cones for a shuttle run. There should be several different end lines for different fitness levels (see example below).
Challenge workouts should be an important part of your bootcamps. A bit of competition is great for getting your clients to push themselves outside of their normal comfort zone.
You want to make your challenge workouts fairly difficult so that even the losing team(s) feels great knowing that completing the challenge alone was an awesome task. Which leads me to emphasize, always let everyone finish the challenge. Don’t stop as soon as the first team finishes and make sure you have allowed enough time for the challenge to be completed.
Goals: Full Body Strength
Duration: 1 hour
Jog to the area with hills. Warm up the legs with some dynamic movements (leg kicks, lunges, butt kicks, etc)
Pick 4 or 5 different hills around your park. Clients will run multiples of their team number up each hill (eg. A team of 7 may have to run a certain time 10 x 7 times. Faster runners help the slower ones by running more times).
Sprinting is a very primal activity. The ability to be able to move quickly to capture prey, save oneself or save another is an important skill to have.
This sprint workout is an adaptation of my interval technique in which one person runs while the other rests. Make sure you have your running shoes on too so that you can push your clients along on each interval.
Goals: Speed, Cardiovascular Endurance
Duration: 1 hour
Equipment: Cones, Mats (for stretching), Interval timer
Take clients on a 5 minute jog. Incorperate butt kicks, warrior lunges, carioca’s, dead leg running, bounding and power skips.
This workout was designed to increase my clients 2km run time for their fitness test. It works best if are located in a park with lots of different paths, preferably some that are on a hill. In between runs I threw in some upper body muscular endurance work.
Goals: Crosstraining, Muscular Endurance
Duration: 1 hour
Take a short jog to the location. Run through Run 1, pointing out landmarks along the way.
Move into 1 leg partner push overs.
Class Concept
Clients will head out on several set runs around the park. Each run should take about 3-4 minutes (about 600-1000 metres). Use mapmyrun.com to plan out the courses in advance. Upon returning clients will perform a tri-set before having a short break and heading off on the next run.
Towards the end of each bootcamp I like to throw in one or two really tough workouts. This workout is super high intensity and is designed to raise the heart rate near to it’s maximum.
Use with caution, you need a fit group with a great attitude to run this workout well. Be a stickler for technique at all times, even though your clients are competing, make sure you get them to slow down and do it pproperly if their form gets sloppy.
Even soldiers of the Empire must do burpees once and a while
Goals: HIIT
Duration: 1 hour
Equipment: Mats
Huddle shuffle warmup – 5 minutes
Heart rate lifter
As a group perform 3 rounds of the following circuit. Spend 60 seconds on each exercise in the first round, 40 seconds in the second round and 20 seconds in the third round.
Burp Off [Read more...]
If you are at the stage where you have two bootcamp instructors, that’s awesome. Not only does that mean you are doing well, it also means that your options when it comes to workouts has doubled.
One method of using your assistant instructor is to split your group into two and pit them against each other. This workout below involves just that, a bit of healthy competition between you bootcamp clients.
Goals: Team Building/Challenge
Duration: 1 hour
Equipment needed: None
Move to an open space and perform a 10 minute warm up drill focusing especially on the lower body.
Clients are two be split into two equally capable groups. One trainer is matched up with each group. [Read more...]
This workout is courtesy of Jo Sharp at www.sharpmoves.com.au. My legs are hurting just reading it. Thanks Jo!
4 cones
Place cones at each corner of running track or football oval (approx 400m circuit)
Jog one lap & stretch
At each cone clients do 20 sumo squats then run to next cone. [Read more...]
Sometimes it’s just great to open up the legs in a long strided run. It’s also great to get your clients to do this from time to time. This workout consists of several 400m timed runs along with some serious core work.
Sprinting is great for getting in top condition
Goals: Short distance speed, Core strength
Duration: 1 hour
Mats, 400m athletic track
400m jog
Core warm up
Using the time from the warmup 400m run. Set a challenging time limit on your clients to complete one lap. For the ab exercises, have your clients do each exercise for one minute.
400m run
Isometric crunch w toes to sky, Side plank w hip drop
Recent Comments