Indoor | Bootcamp Ideas

A Thunderous Bootcamp Workout

May 15, 2012 By Kyle Leave a Comment

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This week marks the final week of The Avengers workouts.

This workout didn’t quite come together the way that I wanted it to. It was perhaps a little on the easy side. I would recommend going through each exercise as a group for time before starting the main drill. Call this the practice round and do it maybe 3 times for 40 seconds on each exercise.

You can block it out to 60 minutes by adding a couple of finisher drills.

Thor

Goal: Strength Endurance

Time: 45 minutes

Equipment: Cones, Mats

Warm up

10 minute warm up game.

Concept

Thor’s chiseled abdominals and massive pecs is largely due to his godly heritage. In today’s workout however we will attempt to emulate the kind of training a more mortal Thor might do.

Every 30 seconds clients will attempt to perform a set of reps. Each round clients will do 2 less reps. After 5 rounds clients will start scaling back up again for another 4 rounds.Eg. 15 Spiderman Push Ups, 13, 11, 9, 7, 9, 11, 13, 15 Spiderman Push Ups

How To Keep Strength Bootcamp Workouts Interesting (+Workout)

May 11, 2012 By Kyle Leave a Comment

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As you can tell from flipping through this website, bootcamp workouts come in all shapes and sizes.

While a lot of the workouts I share with you use intricate drills, tyres, ropes and lots of running, sometimes it’s important to give your clients a basic high intensity strength workout to reinforce technique and burn a lot of energy. In fact I schedule in what I dub a ‘boring’ workout once a week for my groups.

What is a ‘boring’ workout?

When I talk about boring, I mean for me, not my clients. I couldn’t stand coaching eight workouts a week where I am watching the stop watch the whole time (even with a Gymboss). I like variety, I like 3 people running one way and 6 running the other way and the rest dragging heavy ropes across the wet ground. Those are fun workouts.

However, the bootcamps are not about me, they are about my clients and high intensity strength workouts are great because they work.

I am not very good at planning them, so usually I will go to a Bootcamp Girls workout or a bootcamp workout idea for some inspiration. Recently I added MRT Bootcamp Workouts to my repertoire.

What are MRT Bootcamps?

If you have hunted around online for bootcamp training, no doubt you have come across Turbulence Training. In fact there is a banner on our recommended products page.

Craig Ballantyne has created an online empire for his brand Turbulance Training (TT) He is a great role model in learning how to take the skills and knowledge you build as a trainer, packaging them and selling them to a wider audience. TT has had a bootcamp package out for sometime now, but more recently Craig took his new Metabolic Resistance Training (MRT) techniques and turned it into a series of 61 bootcamp workouts.

This book is a great source of simple high-intensity and strength bootcamp workouts to use in conjunction with more fun and interactive challenge type workouts.

The Iron Man Superhero Bootcamp Workout

May 8, 2012 By Kyle 2 Comments

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Continuing in our Avenger workout series today is the Iron Man workout!

Iron Man (Superhero version)

Goal: Strength Endurance

Time: 60 minutes

Equipment: Cones, Mats, Laminated Paper/Paper, White Board Markers

Warm Up

Amoeba Tag (from Outdoor Fitness Games)

Two people are “it”. They hold hands and chase the other participants. The person that they catch then joins the chain by linking hands. When another person is caught they can stay together or split 2 and 2 but they must split into even numbers and can link together at will. This game is played until no one is left. The last two become “it” for the next game.

Class Concept

Tony Stark has a lot of money. Like his money today’s workout involves a lot of repetitions.

As a group clients will rotate around a circuit (1 minute on each) trying to complete as many repetitions as possible in their minute. The goal is (as a group) to reach a total of reps on each exercise. The group keeps rotating until the goal is met.

Clients should add up the total reps performed by their group and write it down on the score card before going to the next exercise. Once an exercise has reached the goal number of repetitions, remove it from the circuit. Clients should then split up among the remaining exercises.

Tip: Bring a calculator to quickly add up scores while clients are rotating.

Rounds

Boost Your Metabolism BootCamp Workout

April 20, 2012 By Guest 1 Comment

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This bootcamp workout has been shared by Francois Haasbroek.

Boost Your Metabolism BootCamp Workout

Goal: Endurance

Time: 45 minutes

Equipment: Dumbbells

Warm-up

Spend 5 minute with a full body warm-up

Abs Circuit (Non stop 30 sec each)

Sit ups
Plank
Super man
Rest 30 sec…

Jump Rope For Bootcamp

April 9, 2012 By Kyle 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.

5x5x5 Strength Bootcamp Workout

April 5, 2012 By Kyle Leave a Comment

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Training low rep strength is challenging when all you have is some light weights and body weight exercises to use.

I like to tackle this problem with some low rep, sub-maximal training. Pick exercises that are challenging for around 6-8 reps. I would recommend using this workout between some higher intensity workouts.

5x5x5

Goals: Strength

Time: 60 minutes

Equipment: Bands, Mats, Cones

Warm Up

Multi-directional warm up

Concept

At their own pace clients will need to complete 5 reps of 5 different exercises in a circuit a total of 5 times.

To set up create 5 stations in a row 5 metres apart. Once clients get to the end they must run back to the start.

Rounds

[Read more...]

Filed Under: Indoor, Outdoor, Strength Tagged With: 5x5x5, 60 min bootcamp, friday workout, strength, strength workout

The Infamous Dynamic Endurance Workout

March 28, 2012 By Kyle 5 Comments

Rating: +6 (from 6 votes)

This is another winner of a workout created by Rubin Allen for our bootcamp workout competition. I was initially concerned that clients would find this workout repetitive however it ended up being a favourite! Try it out if you haven’t already, see what you think.

Ask any questions you have for Rubin in the comments below.

Dynamic Endurance

Goals: Muscular Endurance

Time: 60 minutes

Equipment: Kettlebells, Medicine Balls, Mats, Interval Timer

WARM UP

Start with mobilising the joints with shoulder shrugs, arms across the body, above the head then step back then jogging round a square get them doing a sports specific warm up with breast stroke, front crawl, back stroke, passing the imaginary rugby ball to the sides, archery, ice skaters, boxing to the front, above and to the sides, side stepping etc

If it’s a new group blow a whistle and have every one sprint in for a handshake and back then dynamic stretching.

1ST DRILL (4 mins)

Place 2 sets of cones 12 metres away from each other. Have the campers line up at the starting point then explain as soon as they start, the clock is ticking they must run out perform 5 squat thrusts and then run back and lie down on their fronts and on every 25th second they repeat.

Carry this on for 4 minutes. Very challenging.

[Read more...]

Filed Under: Indoor, Outdoor, Strength Tagged With: 60 min bootcamp, accumulator drill, crosstraining, domino drill, kettlebells, rubin allen

Upper Body Bodyweight Bootcamp Workout

March 13, 2012 By Kyle 4 Comments

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This past weekend was Labour Day (Labor Day for those from the USA) in Victoria so I was stuck with that conundrum of what to do when a session clashes with a public holiday.

I decided to do back to back workouts (T,W,F rather then M,W,F) and split up the body parts. This morning we did this upper body workout and tomorrow we will follow up with a Bootcamp Alliance workout called No Butts which as you can guess is lower body focused.

It’s a pretty straight forward workout (it follows the KISS principle well) as we usually have a few new people at the start of a new cycle. Here it is:

Big Guns

Goals: Muscular Endurance

Time: 60 minutes

Equipment: Cones, Mats, Interval Timer

Warm Up:

Suicide runs:

Set up 6 cones 5 metres (16ft) apart (25m total). Add some more cones so that you now have 6 lines.

Clients perform suicides, touching the ground at each ‘line’. On the second round have clients do 1 star jump on the furthest line, then 2 star jumps on the next and so on, On the third round do the same as round two but with push ups.

Drill 1 – 3 Person Circuits

See more on 3 Person Circuits. This is a straight line version rather than a triangle.

Split your group into 3 teams.

This drill works by having each team member perform a small 3 station circuit while competing with the other teams. One person on each team will be performing an exercise for reps, another will be performing a core exercise and the final team member will be running shuttles.

Once the first team member completes all of their reps they run forward and tag their team mate at the next line who then goes on and tags the third team member doing shuttles. The shuttle runner runs back to the baseline to perform push ups.

Tip: Use the cones from the warm up.

Superset Style Circuit Bootcamp Workout

March 6, 2012 By Kyle 5 Comments

Rating: 0 (from 0 votes)

As often as I can I have clients do circuits in pairs. I find two main things happen when I do this. Firstly, if one person forgets what to do at a station the other usually remembers which saves me from having to show 10 people how to do 5 different exercises each round. This means I can focus on technique and intensity over the group.

Secondly, I find that clients tend to work harder when they have a partner. Of course you must be careful who you pair them with or their mouths may get worked out more then the rest of them.

I like to ask my clients, ‘Are you here to socialize or exercise?’ Ideally, it’s good for them to do both, just not at the same time

Double Trouble

Goals: Strength

Duration: 1 hour

Equipment: Cones, Mats, Tyres, Ropes, Interval Timer

Warm Up

Rock, Paper, Scissors, Sprint warm up. Dynamic stretches.

How It Works

Split clients into 10 groups. If you have less then 10 clients see the alternate workout technique below.

In groups clients will move around the exercises in the circuit below. The way they move from station to station is a little different to a normal circuit.

To progress to the next station clients must spend one interval on both exercises at their current station.

For example: A group of clients must complete both B1 and B2 before moving onto station C. If they do B1 first they must then do B2. Another group of clients will do the opposite (complete B2 then B1). Then both groups will move to C. I hope that makes sense.

Rounds

Round 1 – 1 minute per exercise/drill, 15 seconds to change (12.5 minutes)

Rest 2 minutes. Explain rules of round 2 while resting.

A Winner Of A Bootcamp Workout

March 2, 2012 By Kyle 4 Comments

Rating: 0 (from 0 votes)

Firstly, apologies for the bad headline. I really can’t help myself. This workout was the winner of our recent workout competition so if you missed it, here it is again. Thanks to the NJ Fit Mom herself Jess Griffin for it’s design.

Acronym Bootcamp [AMRAP/EMOM/RPS]

Goals: Muscular Endurance/HIT

Time: 60 minutes

Equipment: Kettlebells, Dumbbells, Cones, Mats, Interval Timer

Dynamic Warm Up

4 cone drill:

Procedure: Four marker cones are placed 10 yards apart in a square configuration. The player starts by getting down in a three-point stance next to Cone 1. On the command ‘Go’, he jogs to cone 2, then shuffles (nice and low/hands out) sideways to cone 3. From there back-pedal to cone 4 and finish by turning and sprint through cone 1. Then player moves to side, does 5 inchworms and then repeats square. I run cycle 4 times per person.

Other info: The athlete must go around the outside of each cone and not knock down cone or they do 5 burpees. Each person starts when person prior hits the first cone. I also have them alternate lead leg on shuffles each time. NOTE: Diagram says sprint for from 1-2 because only picture I could find It’s jog/shuffle/backpedal/sprint/5 inchworm repeat.

Thor

Warm up

Concept

What is a ‘boring’ workout?

What are MRT Bootcamps?

Iron Man (Superhero version)

Warm Up

Class Concept

Rounds

Boost Your Metabolism BootCamp Workout

Warm-up

Abs Circuit (Non stop 30 sec each)

Jump Rope Challenge

Warm Up

High Intensity Training

5x5x5

Warm Up

Concept

Rounds

Dynamic Endurance

WARM UP

1ST DRILL (4 mins)

Big Guns

Warm Up:

Drill 1 – 3 Person Circuits

Double Trouble

Warm Up

How It Works

Rounds

Acronym Bootcamp [AMRAP/EMOM/RPS]

Dynamic Warm Up

RPS Sprints:

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