If you have less, simply create a couple smaller circuits with half the drills. Take them through one circuit have a rest and then do the other.

Tyre Power 2.0

Goals: Strength/Crosstraining

Duration: 1 hour

Equipment: Cones, Tyres, Ropes, Mats

Warm up

Action Tag

Set Up

Split clients into 5-6 groups (go for 3-4 people per group). In small groups clients are to pick a station to start on. Clients rotate through stations when station 1 (tyre carry) is completed.

Stations

Overhead Tyre Carry – Pretty self explanatory, as a group clients must run through a zig zag of cones a while carrying a car or 4WD tyre. Clients should carry the tyre overhead if strong enough.

Clients dump the tyres at one end and run back to grab another. Have enough tyres for around 3 runs each.

Tyre Toe Taps – Clients perform fast feet or toe taps on the edge of a large tyre while rotating around it. Once they reach 360 degrees they must all stop, do 5 pushups together and then resume in the opposite direction.

Rope Complex – Clients stand in a circle holding a large, thick battling rope. Clients work through the following exercises without rest: 10x Overhead Presses, 10x Squats, 10x Forward lunges each leg.

The rope must not touch the ground for the entire duration of the station.

Rope Sprints – Clients take it in turns sprinting with the battling rope slung out over their shoulder a distance of 20-30 metres.

Partner Abs - Clients take it in turns (when necessary) carrying out the following ab exercises: 10x partner toes to sky, 20x plank low 5′s, 20x side plank 5′s (10 each side)

The Square (bonus) – Bear crawl forward 10 metres, reverse bear crawl back. Lunge forward 10m, reverse lunge back. Repeat. If you did not use this station during the circuit, use it at the end as a finisher over a distance of 20-30 metres.

Note: If a group completes a station before the tyre carry is complete, they simply repeat the drill again.

Rounds

Round 1 – Run the entire group through the circuit above. Rest for a drink break.

Round 2 – Repeat the full circuit again. Rest for a drink break.

Round 3 – A few things are going to happen for the grand finale. Reduce the number of groups to four larger groups. Omit the ‘Partner Abs’ and ‘Rope Complex’ stations. Lend your spare rope to the ‘Rope Sprints’ station. On the ‘Tyre Carry Station’ have the group take all the tyres to one end of the zig zag and then all the way back. That station will continue to be your time keeper.

Stretch

UPDATE:

I received an email from one of the readers, Nicole, asking me what kind of ropes I use, where I got my tyres and a little more info on some of the drills in the above workout. I thought it could be useful to more so here are the answers below.

About the ropes, I use a thin Iron Edge rope just for indoor work. The outdoor ropes I purchased from ropegalore.com.au. I have a 12m and a 14m 42mm thick rope. The new 2″ rope from Iron Edge would also work.

Tyres can be a bit tricky. Have a look in the Yellow Pages under 4WD or truck/bus mechanics and just give them a call. I was lucky enough to get my 4WD tyres off a friend who’s an enthusiast. The truck tyre I got through a client who is in a car club with a guy who has a scrap yard.

I would like to get a tractor tyre but am unsure where to start looking. Like above, asking clients is a great way to find some. Usually someone will have family who have a farm or a hobby that leaves spare tyres.

Onto the workout. With the rope sprints, have clients just run the rope in one direction 20-30m. Then another person in their team will pick up the end and run it back. Have them continue to swap like this amongst the group until it’s time to change. With the partner abs, clients will pair up and do all of the exercises together except for the partner toes to sky.

To do Partner Toes to Sky, check out this video. The exercise is the one where the person on the ground puts their feet up between the other persons arms.

Image: DVIDSHUB

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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

Circuit Two

Partner Sit Up Challenge (1 min x 3)

Partner 1= Standing on Partner 2′s toes

Partner 2= Quarter to half sit up

(starting with back slightly raised from the ground going further than half way)

Circuit Three

Timed Plank/Run Challenge (4 times)

Partner 1= In Plank position

(advanced people raising a different body part each time)

Partner 2= Run 100mtrs

Both change over when Partner 2 returns, go 4 times each and give their time when complete.

Circuit Four

3 Minute Challenge (1 min each)

Group 1: (Cardio)

• Sprawls
• Grouchos (isomteric sqaut position then take one step forward each leg and then a step back)
• Cross Over Mountain Climbers

Group 2: (Core)

• Spiderman
• Worm Walks
• V Crunches

Circuit Five

Partner Sit Up Challenge (1 min x 3)

Partner 1= Standing on P2 Toes

Partner 2= Sit Up Twist

Circuit Six

Timed Plank/Run Challenge (4 times)

Partner 1= In Plank position

(advanced people raising a different body part each time)

Partner 2= Run

Try and beat previous time

Cool Down

5 mins stretching

Image: The National Guard

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Square Bear

Goals: Crosstraining/MMA

Duration: 1 hour

Equipment:

Class Concept

Square Bear is a circuit based on MMA training moves. Mark out a square ‘boxing ring’ with cones 20m apart. Divide the group into two teams of mixed fitness levels. Team A starts in the blue corner, team B in the red corner.

Teams bear crawl (on hands and feet, knees off the ground) around the square clockwise, stopping at each corner to carry out a set of MMA exercises below. Team members try to ‘tag’ a member of the opposite team by overtaking them during the bear crawl transition and tapping them on the shoulder. No tagging is allowed at the exercise stations. When a team member is ‘caught’ they must get up and go for a 200m run before returning to where they left off. Score one point for your team for every person that you manage to tag and send for a run.

The bear crawls make this workout quite punishing. Feel free to sub them with duck walks, running, side steps or any other travelling exercise as required. You know your group, be reasonable.

Every 8 minutes, call a time-out for all players to go out for a 60 second recovery run.

3 rounds of 8 minutes = 26 mins for the main segment including recovery runs between rounds.

Exercises

Here are the recommended exercises. Distribute according to clients level.

How to do Sprawls

Start in a prone, ‘upward facing dog’ position with chest elevated and back arched. Push off hands explosively and jump back into a ‘fighting stance’. Throw yourself back down to starting position for one rep.

Cool down

Follow the below stretches:

About the author:

Garry Robinson is a Bootcamp Instructor from Australia where he runs his own unique brand of group outdoor fitness. He is an advocate of outdoor exercise and continues to research ways to make physical fitness appealing and accessible to an increasingly sedentary society.

Garry is also the author of Bootcamp Workout Ideas, a field manual of 50 complete workouts scaled for all fitness levels. It includes warm-ups and top tips for personal trainers and bootcamp business owners.

Visit www.bootcamp-workout-ideas.com to download 2 free workouts. Check out how you can win a copy in our competition!

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Here’s a workout I did with my group last week. It has plenty of high intensity and dynamic exercises that I’m sure your clients will love.

Stay tuned for tomorrow’s surprise!

MB Bonanza

Goals: Crosstraining/FUN!

Duration: 1 hour

Equipment:  Cones, Mats, Medicine Balls

Warm Up

Spend 10-15 minutes on a warm up of your choice.

Snake Time

I have access to a path that forms an ‘S’ shape on a hill near us. It is affectionatly refered to as the Snake. It takes clients 1.5 to 2.5 minutes to down and up the Snake. Try to use a run or exercise that takes roughly the same time in your workout.

Split the class into two groups. Have one group run the Snake while the other group stays and performs 45-60 seconds of the following exercises.

1. MB Switch Push Ups – do a push up with one hand on the medicine ball, switch hands and repeat
2. MB Squat to Press

Have groups swap once back from the run. Repeat 3 times.

Rest 2 minutes.

DK Ladders

Pair your clients up with someone of a similar strength level. Spread the medicine balls by weight appropriately amongst the pairs (heaviest with the strongest pairs, lightest with the weaker pairs).

Pairs will take it in turns being the exerciser and spotter. Use the ladder method for repetitions. Client A performs 10 reps while client B rests, then client B performs 10 reps while client A rests. Client A performs 8 reps while client B rests and so on decreasing the reps by 2 until both clients do a round of 2 reps.

The exercise clients are going to do are called Donkey Kong’s or Ninja Getups.

How to do Medicine Ball Donkey Kong’s (so called by functionalpatterns.com)

The Spotter starts with the ball while both clients stand facing each other 2-3 metres apart. The Spotter passes the ball to the Exerciser who catches and immediately squats down and rolls backwards. The Exerciser continues to roll back up onto their shoulder blades, keeping knees tucked and placing the ball above their head.

Using momentum the Exerciser then rolls back, bringing the medicine ball over the knees and standing up. At the top the Exerciser passes the ball back to the Spotter and the exercise repeats.

See the video below for more info care of FP.

Rest 2 minutes.

Finisher

Have clients pair up once again. One partner does 20 squats with a medicine then runs around a cone 20m away while holding the medicine ball above their head. When they return pairs swap over.

Repeat the same drill with 15 squats and then 10 squats.

Stretch

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Image: SobControllers

100, 200, 300

Goals: Muscular Endurance/Strength

Duration: 1 hour

Equipment:  Cones, Mats, Bands

Warm Up

Spend 1 minute on each of the following exercises:

1. Squats
2. X Squats – touch the ground at the bottom of the squat, reach for the sky at the top
3. High knees
4. Kneeling stand ups – kneel on the ground, using a lunge technique stand up, kneel down again, repeat
5. Yoga push ups – do a pushup, go into downwards dog, do another pushups, continue
6. Mountain climbers
7. Push up arm circles – start in a push up position, keep your body ridged as you life one arm and make a circle, repeat with the other side
8. Bent knee squat thursts – a squat thrust is a burpee with no jump, do not fully extend the legs at and point (keep the knees bent)
9. Side to side squats
10. Shake it all out – quite literally

Concept

Arrange clients into groups of 4 to 6 people (depending on fitness level of group/individuals – more people = lower fitness level). The goal of each group is to complete a circuit of 3 stations.

Each station is assigned two exercises. On the first round, each group must complete 100 reps (as a group) of each exercise on each station. Both exercises on a station must be completed before moving onto the next station. Clients can use any method they like to complete the rep total of both exercises.

Take a 2 minute drink break. That was the practice round.

Groups go round the circuit again this time completing a total of 300 reps on each exercise.

Exercise Stations

Station 1:

• Jump Squats
• Band Rows

Station 2:

• 1-Leg Stiff-Leg Deadlift
• Band Shoulder Presses (in a half kneeling position)

Station 3:

• Reverse Lunges
• Prone Pulldowns

Bonus Round

I call this a bonus round, but you should have time to complete it during the workout.

This round is the 200 round, perform the drill as above but with only 200 reps per group on each exercise.

Station 1:

• Push ups
• Alternating Oblique Chest Lift

Station 2:

• Plank with side toe tap
• Supine Hip Extension

Station 3:

• Alternating Mountain Climbers (200 ea. side)

Cooldown

Stretch

Image: meddygarnet

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Normally we run our bootcamps in 4 week blocks which is paid up front. While this is great for retention, it makes things a little inflexible during what is a busy month for a lot of people (in Australia, kids are still on school holidays).

Having the casual classes is bringing us quite a few new clients who are looking to try things out. As a result I need to ensure that  my workouts are accessible to complete beginners and 2 year bootcamp veterans.

Below is the workout I kicked them off with this year.

Welcome Back

Goals: Muscular Endurance/Crosstraining

Duration: 1 hour

Equipment:  Cones, Mats

Warm Up

Easy 400m-500m run. Complete a mobility warm up.

Workout

Drill 1 (based on 5 x 10)

Each client completes this drill by themselves. Clients perform two exercises back to back for a certain number of sets.

Round 1: 10 sets of 5 Push ups and 5 Squats

Round 2: 8 sets of 5 Sea Turtles and 10m Walking Lunge (~5 reps ea. leg)

Round 3: 6 sets of 5 Frog Squats and 5 Plank low 5′s (5 ea. hand)

Drill 2 – Core Attack

Spend 45 seconds on each exercise with a 15 second break between exercises.

1. Russian twist
2. Bent-knee V-Sit
3. Side Plank Hold
4. Plank (on command have clients shuffle left and right)

Drill 3 – Sprints

Complete the following rounds of sprints:

1 x 50m sprint at 70-80%

2 x 50m sprint from standing start

2 x 50m sprint from crouch/sprinters start

2 x 50m sprint from lying start (have clients lie flat on stomach until you yell ‘GO!’)

Repeat drill 2

Cooldown

Another 400-500m run followed by stretching.

Image: Rameshng

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Goals: Strength/Endurance

Equipment:  Depends on exercises

Class Concept

Outline

• 12 exercises drill (body weight)
• 400-500 metres best effort
• 3-4 minute rest (repeat)

Explanation

Have twelve bodyweight exercises ready. Alternate the exercises to suit your goal.

Kyle: Here are 12 simple exercises to start with

1. Pushups
2. Jump squats
3. Plank
4. Sea turtles
5. Close-grip pushups
6. Forward lunges
7. V-sits
8. Suicide pushup/planks
9. Squats
10. Burpees

Arrange the class so that everybody has a good space to exercise and also make sure they can all see. For larger groups a big circle works best.

The campers start by marching (or jogging) on the spot. The instructor demonstrates an exercise, counts down from three and then everybody must break straight in to the exercise (duration depends on class fitness).

Once the time is up the group must begin marching on the spot again whilst watching the instructor demonstrate the next exercise. Repeat until all 12 exercises are complete. When complete line the campers up and set them off for the run.

Points/Tips

• The simpler the exercise the better.
• For mixed ability have two groups. The 30 second group and the 60 second group. After 30 seconds are up the begginers get to rest and the fitter group continue up to 60 seconds.
• The run should be timed.
• Repeat and then finish with a fun team game.

Game: 4 cone relay

• Split the group into two teams.
• Each team have 4 cones.
• The object of the game is to knock over all cones as quickly as possible.

To start: Pick a player to run first from both teams. On command ‘GO’ the first players run out to the marker (10-20 metres away), runs back and tags the next person. After each player has run out and back the team are allowed to knock over one cone.

The process then starts again until another cone is knocked over. The first team to knock all cones over wins. Encourage team members to cheer on players as they run.

Cooldown

About the workout creator

I (Leon) run a group fitness business in Plymouth (UK). www.sound-fitness.co.uk

The workout above has been tried and tested and works a treat. I always explain what I am doing and how it will benifit the group before I start.

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Image: Official U.S. Navy Imagery

Se7en

Goals: Speed/HIIT

Duration: 1 hour

Equipment:  Skipping ropes, Mats

Warm Up

15 minute warm up including practice sprints, high knees, butt kicks and hip mobility exercises.

Class Concept

This is a challenging anaerobic workout designed to train the lactate energy system. It is roughly 2 mins work, 2 mins rest for each set. Explain that the faster they complete a set, the more rest time they will get before the next one starts. The reward of longer rest is a great incentive to really go for it during each set!

Allow a good 15 minutes warm up before this one. Demonstrate each exercise and then give everyone the opportunity to practice a few skips and burpees. Correct any technique issues, then advance or regress each individual in the group according to their ability and fitness level.

Set a countdown timer to sound an alarm every 4 minutes. It will take about 1’45” to 2’15” to complete one set of work. The participants should be encouraged to breathe and recover during the remaining time and to encourage those still working to finish faster. Tick off each set as it is completed so you don’t lose track.

Note:

I used the park carpark for this. The parking spots are great for measuring out the 3 sprint distances and the hard surface is great for skipping. Use the grass nearby for burpees and squat jumps.

Circuit (complete 7 times):

• 70 skips
• 7 burpees
• 7 sprints

Cooldown

Stretch

Image: kristyhall

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Sprints with the rope in the rain at our Movember bootcamp

Rope Relay 2.0

Goals: Strength/Crosstraining

Duration: 1 hour

Equipment:  Battling rope, Car tyres, Mats, An oval/sports ground, Bands

Warm Up

Jog around the oval and follow up with some dynamic movements.

Class concept

Split your class into groups of 4. Start some groups on the rope relay and others on the strength circuits. Once they have completed one drill, they move to the other.

Each group should be able to get through both strength circuits and the rope relay twice. Reduce the repetitions at the relay stations if you are running out of time.

Rope relay

In teams clients must run the rope either one quarter of an oval or to a set point and back (~100m). Once back clients will perform a drill before continuing onto the next stop. Clients take it in turns to drag the rope.

Station 1: Walking lunge length of rope and then reverse walking lunge back (x2)

Station 2: Bear crawl length of rope (x4)

Station 3: Roll a 4WD tyre around 10m square (x3)

Station 4: Rope relay completed, go on to a rep challenge.

Rep Challenges

Strength Circuit 1

Each group must complete 200 reps of each exercise.

1. Tyre Overhead Press
2. Tyre 1.5 rep Squats
3. Tyre Buddy Crunches

Strength Circuit 2

Each group must complete 200 reps of each exercise.

1. Inverted rows
2. 1-arm pushups on railing (100 ea. side)
3. Elbows to knees squats

This is a guest submitted workout by Josh from Storm Fit Fix. If you are wondering what your website should look like, be sure to check out theirs. It looks awesome!

Warm up

Run throughs with dynamic movements over 25m: 60% jog, High knees, butt kicks, grape vines, 80% jog

Workout

Drill 1 - 10 Minute AMRAP (As many rounds as possible)

• 10 burpees
• 20 froggers (start in push up position and jump legs forward between hands at rapid pace)
• 20 joey jumps (start in push up position and jump side to side)
• 10 box jumps
• 200m run

Drill 2 – Tabata 20:10 (8 rounds)

Complete the following exercises twice each (requires medicine ball)

a) V-ups (lie on back, raise your legs and arms and move them towards each other, meet at midline)

b) Dead flies (Lie on back raise legs and arms, bring knees into chest and arms will go over your knees in shape of cannon ball then extend out into straigh body position)

c) Russian med ball twist

d) Hover

Cool Down

• Slow jog 300m
• Swing throughs (Forward and lateral, 10 on each leg)
• Stretching

About this workout designer:

http://stormfitfix.com.au/

Bootcamp professional based in Burnie, Tasmania, Australia. Enjoy fulfilling the potential of every client with a variety of high intensity interval and circuit training.

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Images: CrossFitVirtuosity