New bootcamp workouts and ideas every week
This is a guest workout courtesy of Sean McRory.
Goals: Core/Crosstraining
Knee Taps (60 sec’s partner work with the idea being to tap your partners knees without being tapped yourself.)
3 Minute Challenge (1 min each)
Group 1: (Cardio)
Group 2: (Core)
No fancy intro today. Just be sure to sign up for the new forums so you don’t miss out on anything.
Goals: Muscular Endurance/Strength
Duration: 1 hour
Spend 1 minute on each of the following exercises:
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.
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!
Run throughs with dynamic movements over 25m: 60% jog, High knees, butt kicks, grape vines, 80% jog
Drill 1 - 10 Minute AMRAP (As many rounds as possible)
This next to no equipment workout is a a bit of a new twist on your typical circuit workout. Get the clients fired up and excited before hand and your sure to have a good workout.
If you find the pace is lacking amongst your clients, set up a bit of competition between two different pairs to see who can complete the most rounds. Also don’t be afraid to jump in and show them at what speed you want them to do squats (fast and low!).
Keep an eye out for chatty pairs, tell them they can talk when the round is over.
Goal: Strength
Duration: 60 minutes
Take clients on a 5 minute jog.
Complete 30 metres of each: bear crawl, power skip, back pedal, reverse bear crawl, high knees
Make sure to demonstrate and practice the exercises as a group before the start.
It’s coming on summer here in Australia. That means lots of standing around at BBQs drinking beer. To do this our clients need strong legs and a high metabolism. This workout should do the trick.
Goal: Lower Body Muscular Endurance/Crosstraining
Duration: 60 minutes
5 minute jog around park area. Shuttle runs with high knees, butt kicks, lunges and squats.
Split clients into teams of three people. One client will rest (or active rest), one will run a shuttle run and one will do the main strength exercise. Keep each round going until each team has completed 3 rounds of each circuit.
Round 1
Active rest: Plank
Strength exercise: Squats – 25 reps
Shuttles: 15 metre Shuttle Run
This workout is useful when you don’t have enough boxing equipment for all of your campers. It’s also a good way to reduce the number of people you have to focus on at a time.
Goal: Interval Training, Endurance
Duration: 1 hour
Equipment: Cones, Boxing gloves, Mitts
Jog to exercise area (roughly 300m). Warm up by shadow boxing the drills below between foot shuffles.
Teams of three are to compete against each other for. In each group, one client will run, one will box and one hold the pads. The order through the circuit it box, run, hold pads and then box again. Clients swap roles once the runner returns from their run.
At the end of the round each person should have boxed 3 times, run 3 times and held the pads 3 times.
Round 1
Run distance: 200m
First time boxing: Straight punches
Second time boxing: Jab, Cross, Left Uppercut, Right Uppercut
Third time boxing: Jab, Cross, Duck, Right Uppercut
This workout is great for a rainy day, quite literally. It takes up next to no space and the tyres and ropes can be replaced with kettlebells, dumbells, sandbags or whatever else you have lying around.
Goal: Strength
Duration: 1 hour
Equipment: Cones, Mats, Car tyres, 4WD/truck tyres, battling ropes
10 minute warm up going over some of the exercises used in this workout.
Set up four lines/stations around 5-10 metres apart. Each line is assigned a different exercise/drill.
Split the group into 5 teams. Have one team start on each line and the fifth team resting for one round. Teams will complete an exercise for 20 seconds, and will then have 10 seconds to move to the next station.
The order of the stations is: 1 to 2, 2 to 3, 3 to 4, 4 to rest and rest back to 1.
Complete 4 rounds of each circuit.
Circuit 1
Rest exercise: Bounce on 4WD/truck tyres
Circuit 2
Rest exercise: Isometric squat
Circuit 3 (bonus ab round – only 3 rounds)
Rest exercise: None
Run for 400-500 metres. Stretch.
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Image: jared
Providing different workouts each week can be tough. Sometimes you need to pull something out that is completely new. It’s not the kind of workout you can do all of the time, but it provides a nice change to your usual style. This choose your own adventure style workout is one of those.
Goals: Cardiovascular Endurace, Strength
Duration: 1 hour
Equipment: Focus pads, Boxing gloves, Mats
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 must pick a number between one and ten. You can have them do this by getting some cards marked 1 to 10 (one suit of a deck of cards will do, face cards can be wild) or you can simply have them pick a number off the top of their head.
Each number corresponds to a drill. Keep picking numbers until it’s time to stretch.
Feel free to use these drills below or other boxing drills from the archives.
One
The last circuit bootcamp workout I put up here was hugely popular. Luckily I did another circuit with my clients a few weeks later.
This circuit is similiar to the last one except that each circuit uses the same timing rules. It’s also quite space efficient so it could be easily done indoors. That would save you lugging all of the equipment to the park too.
Kettlebells: Easy to hold, great for beginners
Goals: Full Body Strength
Duration: 1 hour
Equipment: Kettlebells, Medicine balls, Battling rope, Truck/tractor tyre, Mats, Interval timer
Have clients pair up. Give each pair a medicine ball. Demonstrate the following exercises to the clients.
Have clients spend a minute or two on each exercise.
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