Bodyweight Partner Circuit Workout

Just a heads up. Later in the week I have something pretty cool to share with you all. It involves some new tools to help you get your work done so stay tuned for that.

Somehow, I have been able to get some work done between flights, exploring the UK, dinner and lunches with family, visiting Leon and camping. I must admit though, I had some seriously high hopes for getting more stuff to you guys that I just haven’t been able to meet.

For those who are interested I am now in Corfu, an island off the west coast of Albania and Greece. We are fortunate enough to have friends who are loaning us the use of their holiday house.

I have seen one small fitness centre that offers Karate and fitness classes. It’s situated above what looks to be a no longer used car garage. Other then that just walking up and down the hills each town is built on will keep you plenty fit.

I’m really excited to meet up with 18 trainers in London next week to exchange ideas and take them through some new drills. England was just a fantastic place and I can’t wait to meet some more of it’s people.

Now onto today’s workout.

This one is great partner workout.

The concept is simple and can easily be modified (via exercises or reps) for beginner to advanced clients and everyone in between.

Yea High Five

10 to 2 to 10

Type: Strength

Equipment needed: None (maybe just some mats and cones for the finisher)

How it works

Clients will be in pairs of similar fitness levels for this workout. Assign each pair as a beginner, intermediate or advanced pair (you could also call it level 1, 2 and 3).

One partner will complete the circuit as fast as possible while the other rests. Then they will swap roles.

After the second partner is done, the pair moves on to the next round. Each round they continue to take it in turns.

  • Round 1 – 10 reps
  • Round 2 – 8 reps
  • Round 3 – 6 reps
  • Round 4 – 4 reps
  • Round 5 – 2 reps
  • Round 6 – 4 reps
  • Round 7 – 6 reps (beginner pairs stop after this round)
  • Round 8 – 8 reps (intermediate pairs stop after this round)
  • Round 9 – 10 reps (advanced pairs stop after this round)

Each circuit should take around 15 minutes – including rest time.

Circuits

Circuit 1

  1. Marine Push Ups
  2. Jump Squats
  3. Side Plank Elbow Touches (gravediggers) (full reps each side)

Take a 3 minute rest after circuit 1, then begin circuit 2 back at round 1.

Circuit 2

  1. Deck Squats
  2. Reverse Lunges (full reps each side)
  3. Plank with Reach (half reps each side)

Finisher

Tabata sprints

If you don’t have room for sprints or it is too wet do a Tabata Medley of surfer jump squats and head banger push ups.

###

For more workouts and to find out what is happening later this week, jump on our free email list. I’ll send you each weeks workout/tip straight to your email.

The Battle Royal Team Building Workout

Your workouts and your personality are only part of the reason that your bootcampers keep coming back. The next biggest reason (or the biggest to some) is the other people who attend your bootcamp.

It’s important therefore to try and get new clients to get to know your awesome campers as quickly as possible.

The best way to to this is during your group sessions. Include ice breakers, games and team based drills to get them talking and building some camaraderie. Tough situations bring people together, and your tough bootcamps can do that in small doses each day.

Team relay

Keeping Score

Score keeping is one of the easiest ways to get teams to compete against each other. Each drill in this workout has a different scoring method as a bit of an example on different ways you can score.

Use a white board to keep track of the score through out the workout and get people excited by calling out the scores at the end of each drill. Let teams at the bottom know how close they are and the teams in the lead that the wolves are hungry at their door.

Important! Don’t turn your bootcamp into an anti-competitive environment. Keep things light by adding and subtracting points through out the workout for things like not paying attention, doing poor reps (especially if it’s a very fit client who is slacking off) and good team work.

Before you start this workout, make sure you start off with a good warm up.

Then split your group into teams of roughly equal fitness. This workout works best if you have an even number of teams (2, 4, 6, 8, etc)

Card Race

Grab your trusty deck of playing cards and remove these numbers: jokers, 2, 3, 4 and 5.

Place the deck at the top of a short hill (think 30 metres) with the teams assembled at the bottom. Each team will send one member to sprint up the hill, grab a card off the top of the deck and then run back down to their team.

Once they arrive back at their team with the playing card, the entire team must carry out the exercise that card corresponds to. Here are some examples you can use:

Hearts = tuck jumps
Diamonds = KB deadlift high pull
Spade = sit up fives (feet locked with a partner, high 5 at the top of each simultaneous sit up)
Clubs = chest to deck push ups

The number of reps to be completed (by each member) equals the number on the card. Aces and face cards = 12 reps.

Once the card has been completed another team member can sprint up the hill to retrieve another card. Teams should continue until all of the cards are gone. If you have a lot of teams (6 or more) you will want to use two decks of cards.

Point scoring. Once a team completes a card they should put it in a team pile. Teams get 1 point for every number card they completed and 2 points for every face card and ace.

Mindfield

This is a top secret drill of Garry’s that I can’t share unfortunately. I can tell you though that those coming next month to our London Workshop will get to do it live (Yay!). By the way, there is still 4 tickets left but once they are gone they are gone. You can come for a tank of petrol (everyone else in the world needs to stop complaining about gas prices until they come to the UK – crazy expensive!).

Point scoring. Teams lose 2 points for each mine they fail to bring back.

Tug-of-war

Finish off the workout with a good ol’ fashion game of tug-of-war.

Pick a safe area to set up and keep the games short by playing the first team to have a foot to cross the centre line loses.

Assuming you have four teams. Team 1 and 2 play 3 rounds against each other. Then teams 3 and 4 play 3 rounds against each other. Then the two winning teams play each other and finally the two losing teams.

Tip: If one team is really struggling to win, sneakily give their end of the rope a bit of help.

Point scoring. 5 points for every tug-of-war won.

A final word on point scoring

I’ve allowed for small amounts of points to be scored at each drill. You may decide that you want to make things more exciting by allowing teams to score 100 points for each card and so on.

Also a little tip for time efficient team naming. Set a 30 second timer for the teams to brainstorm a team name. For every second they take longer then 30 they lose a point (and therefore start at a negative).

Who else uses point scoring or team building drills in their bootcamps?

###

If you found this workout useful then you may enjoy getting more of them each week. To do so just sign your email up to our free mailing list.

I’ll send you each weeks workout or tip and occasionally an email about some useful ebook that I or someone else has put together. You can unsubscribe whenever you like.

Long Interval Circuit Workout

Today’s workout is from Trevor Shoulders. He has not only included a very fun looking workout but also some great tips on planning your sessions.

Thanks Trevor!

Tyre pull

Choosing your location

First off you need to get access to a large indoor venue that can take a pounding or find a private-ish outdoor setting that can accommodate your needs.

Want my advice? Do it outside. Even though you’re at the mercy of Mother Nature, people enjoy being outside and are more comfortable in an open area.

For me, I’ve chosen an abandoned parking lot outside of the gym I train for, yes its convenient but you may not be as lucky.

Planning the session

Decide what types of exercises you want your clients performing BEFORE you start planning this. Trust me it saves a lot of headache.

The routine I’m going to list below is a combo of strength training, plyometrics, body weight and agility training. Again, lucky for me I have resources and am able to get equipment easily and cheap. I enjoy abstract training, meaning I use unconventional equipment, such as sledgehammers; tractor tires; and sandbags. No, it’s not a new thing but still I enjoy it.

Base your own camp on what YOU want and what your clients want. Also, remember our first topic, make sure your venue can accommodate the style of training you plan on doing.

Make sure you’re insured

Lastly before we start talking exercises, make sure you cover your back. I learned the hard way that just because you know someone well and they get hurt during your camp, doesn’t mean they won’t sue.

So, in saying that, draft up a contract of sorts that covers your legal side so that any injuries can’t be placed on the landlord/owner of property or yourself. You’ll have to do your own research on this topic though.

The Workout

Now, down to business, let’s set up some circuits with 2-3 people per station. The purpose for this is to build some healthy competition between the group members as well as allowing them to motivate one another when your attention isn’t on them.

I’ve had a lot of success with one of two options;

  • either pair up men and women with similar strength/body comp;
  • or put opposites together (i.e. an experienced individual with a less experienced person).

I’ve had less luck with the latter of the two but it works in some scenarios.

Next I suggest giving a rundown of how to do each exercise if you haven’t already planned on doing so, it may seen redundant to some but to the individuals who might be boot camp newbie’s, it may be a lifesaver.

Depending on your class size, you’ll have to remove/add some of these circuits; the one below is designed for a group size of 12 with partners of 2, or 18 with partners of 3.

This is a timed circuit. 2 minutes of straight exercise, followed by a 1 minute recovery period. I suggest you get a whistle.

1. Alternating Tire Pulls

This is a taxing exercise, no matter the length of the pull, it will leave your quads and calves burning and gasping for air. I recommend 20-35 ft for each pull. It’s long enough to get them burning, but short enough to alternate a few times.

Have your first participant start at your go line, and you’re second at the finish, once client 1 has reached the end point, client 2 can pick up and go immediately. If using a third, have them wait at the go line for client 2 to finish.

Set up is easy, go to your nearest SS Tire or tire repair center and ask for a retired tire, take your pick of sizes and enjoy. You can fashion a harness yourself, get creative, or use Google, it’s a wonderful thing.

2. Lunge and Jack

One of my personal favorites, 20-30 ft lunges (can use extra weight) with 40 jumping jacks on the end of each distance.

As we know, lunges are great for the glutes and quads and don’t forget the calves and shoulders for the jumping jacks. You’ll have your clients panting at the end of this one.

3.Sledgehammer Swings

For this you’ll need another tire, a big one. Get a few sizes of sledge hammers (6, 8, 10 etc).

Just like you’d chop wood or nail a stake into the ground, hit the wall of the tire with all your might

This is a great Ab workout with plenty of accessory muscles at work. The shoulders, lats, and arms all come into play here. You can have the clients alternate in 30 second or 30 hit intervals or let them all go at once. I recommend having multiple tires for this.

Since the tire absorbs a lot of the force of the hammer, it’s a low impact exercise but watch for that bounce back. Time to take some frustration out, take that hammer and let it out!

4. Plank to Sprint

Another cardio blaster here, hold a standard (or modified if needed) plank for 20 seconds (have them count aloud to one another), at the end of the time you’re client should bring their dominant leg up under them into a sprinters stance and take off into a full blown sprint.

I suggest shorter distances like 10-15 ft so 1: they don’t get too winded, and 2: you allow even distribution of each exercise.

5. Medicine Ball Pass to Jump Squat

Great for challenging each other and keeping pace with your partner.

Have your clients stand 10ft or so away from one another and chest pass an 8 or 10 lbs medicine ball 10 times (5 per person). At the end of that cycle, each person should do 5 jump squats, preferably together.

Squats are great for the lower back, quads, glutes and calves especially when you add in the plyometric movement of a jump, then add on to the chest; triceps and Ab torture you’re getting from the passes, gonna be sore tomorrow.

6. Lazy Burpee

Although the name may suggest it, this is far from your couch potatoes version of a workout.

Start in the down phase of the push up, explode up into the up phase of the pushup and immediately tuck your feet under you as if you are about to perform a  full blown burpee, finally kick your legs back out and go back to the down part of the pushup. Hence the “lazy” piece.

Repeat circuit as necessary to fill time allotment.

About Trevor

I’m a Graduate of the University of Kentuckly with my degree in Kinesiology and Exercise Science and an ACE CPT.

I have completed multiple races such as Tough Mudder, Spartan Races, and many other military obstacle course events. I enjoy all forms of exercise and live to be active. Please let me know if I can be of assistance in your personal or company pursuits.

More circuit workouts

Kyle here again.

Not to be a crazy salesman here or anything, but if you like circuits you may want to check out Leon Melnicenko’s new ebook Team Competition Circuits.

It comes with 40 circuit drills and a whole bunch of guides on how to improve running the business side of your bootcamp. Just thought I’d let you know!

###

Join our community by submitting your very own workout or by jumping on our email list!

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.

2848737069_349ddb3c58_z

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.

###

Image: Wilson Bilkovich

Free The Bears Charity Bootcamp Workout

I’m sitting on a couch in Manly, New South Wales as I write this. I am mentally preparing for tomorrows workshop and making sure we’ve covered everything.

However, I did not want it to get in the way of posting this weeks workout.

Especially considering how this weeks workout is important!

Here it is, read on below the workout to find out it’s importance.

Un-Bear-Able

Warm Up

Peg Tag

Peg Tag

Plank And Run

Line up all of your clients. Around 25 metres away have a pile of exercise cards face down.

Call out a clients name at random. That client runs to the pile of exercises while the rest of the group holds plank.

Whatever exercise is written on the card, the entire group must do for one minute. Once completed they go back down into plank and you yell out the next clients name.

Keep the name calling random so clients do not know who is next.

Plank

Exercise suggestions to put on cards:

  • Push-up
  • Mountain climbers
  • Star jumps
  • Oblique twists
  • Scissor steps
  • Squat hold
  • Walking lunges
  • Pulse lunges
  • Jogging on the spot
  • Bear crawls
  • Side plank
  • Jump turns
  • Butt kicks
  • Full sit ups

DSC_0954

 

This section of a workout was contributed by my friend Mary French and it is a fantastic example of the kind of workout you could do at a charity or free event when the fitness level of participants is unknown.

Mary approached me last year about getting some trainers together to run a simultaneous charity bootcamp. You might remember me writing about it at the start of the year.

Mary recently completed her workout with her group already raising over $1400 for Free The Bears. It would be awesome if we combined could raise at least twice as much.

We are still looking for trainers to join us in this national bootcamp event. Here are the details:

Date: Saturday March 22nd, 2014

Time: Up to you. I’m running a 90 minute workout from 9:30am followed by a BYO BBQ

Price: At your discretion spending on what you think your group will pay. I’m asking my group for $15.

Tug Of Bear War

How to help

It’s simple, just fill out this form with your info, we will be mailing out some flyers and posters next week in preparation.

Then get the word out to your campers through email and social media. Share the Free The Bears website, I’ve found a really positive response from clients to the charity so far.

We would really love to have you on board, no matter how big or small your bootcamp is.

- Kyle

###

Images: All from Mary’s Free The Bears bootcamp