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May 17, 2013

Interval Bootcamp Workout

I ran this workout this morning to much sweat, smiles and swearing so I had to share it with you all. Thanks to one of my trainers, Drew, for coming up with this awesome number.

sun explosion

Intervals of Destruction

Type: Strength, HIT

Time: 45 minutes

Equipment: Bands, Mats, Dumbells, Kettlebells, MedBalls, Interval Timer

The Workout

Split your clients into four groups. If you only have a small group you can have them do this together.

Set up four stations, each with two exercises as indicated below. Set a timer or use your stop watch to set the intervals 60 seconds, 30 seconds, 30 seconds, 30 seconds.

Clients will do exercise A for quality for the 60 seconds, then rest for 30 seconds, then exercise B for quantity for 30 seconds and then rest for another 30 seconds.

For example, station one would look like this:

  • 60 seconds of deep KB Goblet Squats
  • 30 seconds of rest
  • 30 seconds of fast Push Ups
  • 30 seconds of rest to change stations.

Complete one full rotation of the circuit and then take a 2 minute break before repeating again.

For those doing a 60 minute session, you should be able to complete 3 rounds of this circuit (with a 2 minute break at the end each time). For those doing 45 minutes you should be able to complete two full rounds plus the shortened Finisher round (see below).

The Exercise Stations

As always guys, if you haven’t got the equipment feel free to change the exercises to suit what you do have.

Station 1

  1. KB Goblet Squats
  2. Push Ups

Station 2

  1. DB Bent Over Row
  2. Band Shoulder Presses

Station 3

  1. MedBall Slams
  2. Speed Skaters

Station 4

  1. Plank Rocks
  2. Tuck Jump Squats – get low into a squat between each tuck jump

Finisher

For a shortened round to fill in time at the end do one circuit of 30 seconds, 30 seconds, 30 seconds. That is 30 seconds of exercise A, 30 seconds of exercise B and then 30 seconds of rest to change stations.

Cooldown

Stretch and ask clients what kind of stuff they would like to do more of at your bootcamp.

For more workouts like this that your clients will love, sign up to our email list.

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Image: Daniele Zedda

Filed Under: HIT, Indoor, Outdoor, Strength Tagged With: , , , , , , , , Leave a Comment
May 9, 2013

A Circuit Workout With A Twist

I created this workout partly because we are doing lots of circuit training at our bootcamp at the moment and partly because I wanted another reason to use the big dice I bought for bootcamp Monopoly.

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Roll The Dice

Goals: Circuit, Strength

Time: 45 minutes

Equipment: Bands, Mats, Battling Ropes, Dumbells, Cones, Dice

Warm Up

Start with some of your favourite mobility drills. For this workout I did Windmills (as in the kettlebell exercise, just without kettlebells) and Lateral Lunges with a reach overhead. Don’t stress too much if you don’t know what they are, just search mobility exercises on YouTube.

Then go for a 5 minute run. Include high knees, butt kicks and walking lunges.

The Drill

Part 1

Pair clients up into similar fitness levels. Pairs should begin by completing – in order – one complete round of the circuit at their own pace.

Part 2

As pairs complete the circuit assign them a number of additional stations to complete (for example: those that completed the circuit first I have 16 stations too, those that completed last I gave just 10).

They should start completing those additional stations immediately, however not in order.

One person from the pair will run into the centre of the circuit and roll a single die. The pair will then progress 1 to 6  stations (depending on the die result) forwards and complete the station they land on (just like in a board game).

Pairs should repeat this process, working their way around the circuit until they have completed all of their additional stations. Have them take drink breaks as needed.

The Stations

  1. Dumbbell Bent Over Row x20
  2. Band OH Squats x20 – hold band overhead
  3. T-Push Ups x12
  4. Prone Eagles x10, Coffin Sit Ups (partner hold legs) x10
  5. Rope Slams (partner hold other end of rope) x20 each
  6. Jump Lunges x12 immediately followed by Walking Lunges x20
  7. Band Rows x25
  8. 10m Shuttle x10 (5x up and back)

Cooldown

Stretch

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Image by me
Also thanks to Garry for some of the videos.

Filed Under: Circuit, Indoor, Outdoor, Ropes, Strength Tagged With: , , , , , , 1 Comment
March 21, 2013

Really Simple Bootcamp Workout

It’s been a while since I put up a good ol’ circuit workout. Not all of your workouts will end up being works of art. In fact the simplest one’s to explain will usually result in your clients working the hardest because they can just focus on getting it done.

I used this workout as an introduction to a new round of bootcamp. It got the campers familiar with many of the key exercises we do at bootcamp and kept them moving for the full session. The emphasis on this workout is simplicity.

simple water

Mini Circuits #3

Goals: Strength

Time: 45 minutes

Equipment: Mats, MedBalls, Markers

Warm Up

Mobility warm up exercises. This video has three good ones to teach your campers.

Circuit 1

Split the group into 5 groups. Group members should be roughly the same fitness level. Rotate stations when runners (on station 5) finish.

Complete circuit twice.

  1. Yoga Push Ups
  2. Frog Squats (first exercise in the video above)
  3. Plank
  4. Alternating Lateral Lunge
  5. Run 2 laps around the circuit – timekeeper

Circuit 2

Circuit 2 is a timed circuit. The group will need to be redivided up into 4 groups.

Change stations every 2 minutes and complete circuit twice.

  1. Do 1 Hand Release Push Up (HRPU), run to a cone 10m away and back, do 2 HRPU, run again, do 3 HRPU, etc until time is up.
  2. MB Squats x10 then BW Walking Lunge to cone 10m away and back. Repeat.
  3. Speed Skaters x10 then Mountain Climbers x20 then walk around cone 10m away and repeat.
  4. Plank with forwards reach x5 each side then side plank reach unders x5 each side. Repeat.

Circuit 3 (optional)

If you are doing a 60 minute workout, add another circuit here.

Cooldown

Stretch. In the evenings I like to go around the group and ask my clients what they are having for dinner while we are stretching.

I hope you enjoyed this workout. For more just like them, sign up to our free email list. I’ll send you all of our free workouts as soon as they come out. Cheers!

Filed Under: Circuit, Indoor, Outdoor, Strength Tagged With: , , , , , , Leave a Comment
February 27, 2013

20 Set Strength Bootcamp

Welcome back to Bootcamp Ideas. Lately, I’ve been thinking a lot about work-life balance. When are you trying to do to much? Why can’t you do (or appear to do) as much as someone else?

There are a few techniques that I have been working really well to achieve some sort of equilibrium. I’m going to share them soon once I can put them in an easy to replicate system.

Anyway, those are the thoughts for today, on to the workout!

30x30thumbnail

20 x 5

Goals: Strength

Time: 45 minutes

Equipment: Mats, Exercise bands

Warm Up

Mobility warm up
  • Warrior Lunge
  • Hip Extensions
  • Bird Dog
  • Scarecrows (1 arm at a time)
  • Bent over T spine
  • Yoga Push Ups
 Game

Rock Paper Scissors Sprint

Main Drill

Today’s workout is simple. It is designed to improve technique while also testing muscular endurance. The shorter sets make the overall goal (100 reps) much more achievable .Clients are to complete 20 sets of 5 reps of the following supersets as quickly as possible while maintaining good technique. Exercise options are listed in order of difficulty (advanced to beginner).

Take a 2 minute rest between rounds with an 10 minute time limit to complete.

Round 1

  1. Burpees OR Push Ups OR Kneeling Push Ups
  2. Band Rows w/ 1 second pause at contraction (vary difficulty with band resistance – thicker bands for bigger noobs)

Round 2

  1. Toyota Jumps or Jump Squats or Squats
  2. Mountain Climbers

Round 3 (only 5 to 10 sets)

  1. Plank w/ arm reach (forwards or lateral or none)
  2. Crunches

Cooldown

Stretch and discuss client achievements.

Update on 30×30 Project: A few weeks ago I shared a project that Amy Clover is working on. She is bringing her training style all around the US and Canada in a series of bootcamps. Her project funding was successful! Thanks so much guys.

Now she has announced the first 16 locations and is looking for more! So go help fight depression (and get some awesome reputation for your business) by offering Amy a location for one of her bootcamps. This is too good of an opportunity to miss out on.

If you are new here, I post workouts like the one above every week. So you don’t miss out on any, I’ve set up a handy email list where I will send the weekly workout to your inbox. Get on it.

Filed Under: Indoor, Outdoor, Strength Tagged With: , , , , , , , 4 Comments
February 6, 2013

Full Body Bootcamp Workout

Today’s workout is from Karen Drozdowski. I thought it might be a good one for those who are stuck doing bootcamp indoors at the moment.

muddy

Full Body Trifecta

Need: dumbbells, mats & cones

Set up: ROW 1: Weights of choice depending on exercise. ROW 2: mats. ROW 3: cones

Warm Up

3- 5 min of dynamic exercises.

Main Drill

Clients start at any station where they will do each exercise for  50 seconds. They have 10 seconds to get to the next station which should be about 10 yards away. Once they complete all 3 stations in their row they move onto the next row. Give a 1 minute rest every 3 rounds. Each circuit should last about 17 minutes Repeat circuit 2-3 times.

For example, the first 2 rounds might look like this: Thrusters, Scissors, Squat Jacks, Kick backs, Flutter Kicks, Mountain Climbers.

ROW 1 Exercises (dumbbells):

  1. Squat Thrusters
  2. Tricep Kick Backs
  3. Walking Lunges w/ DBs
  4. Hammer Curls
  5. DB or KB Swings

ROW 2 Exercises (AB work):

  1. Scissors
  2. Flutter Kicks
  3. Coffin Sit ups
  4. Bicycles
  5. Plank

ROW 3 Exercises (body weight)

  1. Squat Jacks
  2. Mountain Climbers
  3. Split Lunges-prisoner style
  4. Burpees w/ pushup and tuck jump
  5. Surfer Turns

Finisher

End with 4 minutes of:

  • 20 yard sprint then turn around
  • 10 yard bear crawl
  • 10 yard broad jumps

About Karen

Karen does indoor and outdoor bootcamps in Cypress, TX. She enjoys creating unique workouts that keep clients interested and challenged. Her goal is to help people experience fitness in a way where they are having fun yet constantly feeling the benefits of their workouts. Using timed intervals is a great way that even the not so fit clients can still participate. Check out Transform Me Fitness.

Reminder

Kyle here. Just a quick reminder that there is only a few days left to get the Fitness Bootcamp Instructors Survival Kit at a massive discount. After Friday night (US time) it will be returning to full price.

If you want to learn more about it, check out the website. If you would like to share a workout with us, like the one above, please use the Submit A Workout page.

Filed Under: Circuit, Dumbbells, HIT, Indoor Tagged With: , , , , , , 5 Comments
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