Kettlebell Drop 10 Bootcamp Workout

Today’s workout is thanks to Sara Ottley of Burn It Fitness. Thanks Sara!

You can submit your own awesome workouts to share with everyone right here.

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Kettlebell Drop 10

Equipment: 1 ‘bell for each person

Complete these exercises, in the order shown.

  1. 50 Alternating KB Swings
  2. 50 KB squat and up right row
  3. 50 KB Clean (25 each arm)
  4. 50 KB Snatches (25 each arm)
  5. 50 bodyweight press ups
  6. 50 deadbug
  7. 50 bodyweight dips

Rest for 2 minutes.

Then:

  • Repeat exercise list with 40 reps each.
  • Rest for 90 seconds.
  • Repeat with 30 reps.
  • Rest for 1 minute.
  • Repeat for 20 reps.
  • Rest for 30 seconds.
  • Repeat for 10 reps.
  • Complete!

The workout takes approx 50 mins to complete including rests

Don’t have kettlebells? Use dumbbells instead!

About Sara

I have been a Pt for 7 years and run an outdoor fitness company (Burn It Fitness) on Blackheath, South East London. We offer Iintensive 4 week Boot Camps, drop in fitness classes and PT.

I am totally passionate about my fitness and outdoor training. I’m also a Mum of 2 little girls and kettlebell addict!

Attention London Readers!

Do you learn better by doing rather than just reading?

Are you looking for some new ideas to use at your bootcamp?

Well for the next few weeks I’m visiting the UK and while I’m here I would love to meet you. That is why you should come into London on May 3rd to my Bootcamp Workshop & Meet Up.

This is a hands on practical workshop along with a chance to ask myself and other trainers how we run our bootcamps. I have allowed plenty of time for Q&A as well as plenty of time to teach you a whole heap of new drills.

Tickets have just gone on sale today. There are 12 early bird tickets for just £60.

Book your tickets online.

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Image: Wilson Bilkovich

Burpee Filled Bootcamp Workout

This weeks workout comes from Jo Sharp at Sharp Moves.

Jo is a very generous and regular contributor to Bootcamp Ideas. Thank you so much Jo! Be sure to check out her other workouts.

burpees

Your link for 30 variations of burpees made me remember a favourite workout of Sharp Moves:

Burpee Add On Workout

Exercises:

Select 10 different kinds of burpees:

Some ideas for burpee variations can be found here and here.

1. Burpee

2. Burpee with prone jumping jack

3. Burpee with push up

4. Burpee with push up & prone jumping jack

5. Burpee suicide (down on to elbows then up onto hands)

6. Burpee with prone arm lift (lift one arm up replace then then other)

7. Burpee with bunny hop (jump to one side then the other)

8. Burpee with 8 mountain climbs

9. Burpee with one leg (change do other side)

10. Travelling Burpee

Workout:

Round 1 – burpee number 1

Round 2 – burpee no 1, burpee no 2

Round 3 – burppee no. 1, burpee no 2, burpee no 3. etc working through to all completed.

If you might to be really evil add a rep each exercise (burpee 1 – 1 rep, burpee 2 – 2 reps etc). Otherwise do just one rep per exercise.

About The Trainer

Hi Jo Sharp here from Sharp Moves Fitness I have over 18 years experience in the fitness industry. I bounce back and forth between  Sydney & Bali, where I run  fitness retreats in Byron Bay & Bali .I am a qualified bootcamp instructor as well as a pilates practitioner. Checkout www.sharpmoves.com and Sharp Moves – facebook for my online fitness challenges, fitness motivation and workouts.

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Image: Quick Meme

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Thanks for checking out this workout. I love getting workouts like this from you guys, it helps me provide more variety in the workouts on this site.

I would like to see one of your workouts too. Send it in via the submit a workout page to see it up on the website!

Team AMRAP Bodyweight Bootcamp Workout

I ran this workout last Friday. I don’t know if it was the fact it was Valentine’s Day or what but my groups were ferocious in their competitiveness to be the winners of this workout.

I hope it inspires the same enthusiasm in your groups.

garden chess

Who enjoys these random pictures I add to the workouts?

As Many As Possible

Concept

Form clients into handicapped teams of 4. If you have less than 8 people, form them into smaller groups and adjust reps accordingly.

Teams must complete as many rounds of the circuit as possible (AMRAP) in the given time. For each round they complete they score one point. Points are added together at the end of the game. Include partial rounds (¼ points per completed exercise).

The repetitions shown is the TOTAL number of reps the team must complete (eg. 100 reps/4 = ~25 reps each). Fitter clients can do extra for less fit clients. Teams may only move to the next exercise once ALL reps of the previous exercise have been completed.

The run at the end of the circuit is only completed by one member. The team chooses which member they want to send. The others can rest while they wait for that person to return.

Circuits

Circuit 1 – Upper (6 minutes)

  1. 80x push ups
  2. 80x mountain climbers (L+R=1)
  3. 80x railing dips
  4. One client runs 100m

Rest 2 minutes. Use this time to explain circuit 2.

Circuit 2 – Lower (6 minutes)

  1. 100x squats
  2. 80x high knees (L+R=1)
  3. 40x glute bridge marches (L+R=1)
  4. One client runs 100m

Rest 2 minutes. Use this time to explain circuit 3.

Circuit 3 – Full (8 minutes)

  1. 20x rolling get ups (use partner if need be)
  2. 40x tuck jumps
  3. 60x partner high 10 sit ups
  4. One client runs 50m

Total points from all 3 rounds wins!

Penalties - Stay strict on technique to keep things fair. On a third warning about technique, the client loses a ¼ point for their team.

Modification – For a 60 minute workout increase the first 2 rounds to 8 minutes and the final round to 10 minutes. Increase rest breaks between rounds to 3 or 4 minutes.

Exercises

Rolling Get Ups

Assisted Rolling Get Ups

Glute Bridge Marches

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Do you live in Sydney, Australia?

We will be covering AMRAPs and over a dozen other drills, techniques and games at a live workshop I am doing with Garry.

Bootcamp Training Ideas will give you some awesome new ideas and inspiration for creating great workouts in your own bootcamps.

Find out more.

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Images: Garden Chess by Beverley Goodwin

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More bodyweight workouts:

bootcamp bodyweight workouts

It’s Just A Roll Of The Dice

Today’s heart starting workout is courtesy of Sammie Kennedy, you can check out more about her at SammieKennedy.com

double rainbow

Feeling Lucky?

Grab your dice and get ready for a fun workout! For this workout you will need a single “die” or one of a pair of dice.

Here’s how it works –

Your workout will consist of 12 exercises completed in the order shown. Each exercise will be allotted 60 seconds so set a timer that you can see the 60 seconds count down (online interval timers on a laptop are great to keep track or iphone timers like “UltraTimer”).

Kyle here, I really like A HIIT Interval Timer on my Android phone.

Be sure to warm-up first before beginning this exercise rotation!

How To

Roll the dice and see what number you have rolled.

Multiply that number by 10 and that will be the number of seconds you will perform the exercise.

Whatever time you have remaining in the 60 seconds is your REST before you move on to the next exercise. As an alternative to rest I have outlined a few static hold exercises you can perform until the next 60 seconds begins if you’d like more of a challenge.

Immediately roll the dice again and continue with the next exercise on the list at the start of each 60 seconds.

Once you have completed all exercises in the list, rest for 1 minute. Repeat the circuit 3 times.

Exercise List

  1. Sumo Squats
  2. Pushups
  3. Foot Fire
  4. Alternating Lunges
  5. Tricep Dips
  6. T-Jumps
  7. Curtsy Lunge
  8. Plank Rows
  9. Mountain Climbers – Can modify to a high knee run or march
  10. Squat Jacks – Can modify to regular jumping jacks
  11. Plank Hip Rotations – Can modify to regular plank
  12. Burpees – Can modify to squat

Static Hold Exercises (Optional during the remainder of the 60 second period)

Round 1 – Wall Squat
Round 2 – Plank
Round 3 – Sumo Squat Hold
Round 4 – V-Sit Hold

About Sammie

Sammie Kennedy is a Fitness Expert and Women’s Boot Camp Instructor in Toronto, Canada. She’s been teaching boot camps and transforming lives for nearly a decade!

Learn more about Sammie and her Boot Camps at www.SammieKennedy.com

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Image (CC): oskaree

Incremental Bootcamp Workout

Near where I run my bootcamp there is a fantastic amphitheater.

I used this for the core of my workout but I’ll lay out the basic concept so that you can do something similar with your own environment.

The Amphitheatre

The Amphitheatre

Take 10

Time: 45 minutes

Equipment: Mats, Cones/Markers

Set Up

This workout contains 3 or more parts. The Counter, Drill A and Drill B.

You can add more drills if you like (C, D etc) for more variety or a longer workout.

How It Works

The Counter

Use this drill to keep track of how many rounds a client has done. It should increment by one each round.

Drills A and B

These can be anything really. I chose one to be a muscular strength circuit and the other to be more of a short intense cardio drill.

Alternate between drills in between each round of the Counter (see below for example).

Example

Here’s what I did.

The Counter

I set the Counter as a step up-squat combo.

Round 1 clients started at the bottom of the large amphitheater steps and did and did 1 step up and then squat, round 2 they started at the bottom but this time did 2 step up-squats.

Each round they added an additional step up squat until the final round of 10.

Step up-squat: step up onto a bench/step, perform a squat then step down or repeat upwards. Alternate stepping leg each rep.

Drill A

Run up the stairs and back down (around 60 stairs).

Drill B

Perform 10 reps of each exercise. Advanced clients should perform 15 reps each.

  1. Super Man Reach Push Ups
  2. Inverted Rows on railing
  3. Jump Squats

Super Man Reach Push Ups: Perform a regular push up. At the top of the movement raise 1 arm off the ground and reach in front of you. Stabalise with core and other 3 points of contact.
Return your hand to the ground and complete another push up. This time raise the other hand.

When the workout is completed in order it would look  like this:

  • 1x step up-squat
  • Drill A – run stairs
  • 2x step up-squats
  • Drill B – strength circuit
  • 3x step up-squats
  • Drill A
  • 4x step up-squats
  • Drill B
  • 5x step up-squats
  • Drill A
  • 6x step up-squats
  • Drill B
  • 7x step up-squats
  • Drill A
  • 8x step up-squats
  • Drill B
  • 9x step up-squats
  • Drill A
  • 10x step up-squats
  • Drill B

Clients started the step up-squats from the bottom each time.

I gave each client a cone that they moved one step higher at the end of each round so they could keep track of which step they were up to.

You can use lunges, push ups, suicides or anything you can really think of to replace the Counter. Go nuts!

Total Sample Drill Time: 25 minutes

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