Small Group Team Bootcamp Workout

Last weekend I subbed in for a local bootcamp group called Home Grown Fit (check out their awesome logo).

It had been 4 months since I had trained a group (3 months since the London Workshop) and I didn’t know what kind of group I was going to be teaching. It had also been a while since I had run a workout as long as an hour. So I wanted my workout to be easy for me to teach and versatile to match potentially a lot of different fitness levels.

I also didn’t know how many people I was going to get, so I planned for a minimum of 4 participants. This workout is definitely small group friendly.

This is what I came up with.

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Time: 60 minutes

Equipment: Cones, Mats, Dumbbells

Warm Up

Mobility drills from the Strong Inside Out workout. Hamstring rocks, quad stretch, side lunges, reverse lunge and twist, seal jacks.

Game

Point collector game (via Unique Bootcamp Workouts)

Main Bit

Have people pair with someone of similar fitness level then break them into two handicapped groups. Read more about how to do this here.

Teams will aim to be first to complete the following challenges.

Challenge one: Strength

Complete 300 reps (or 50 reps per person if groups are small) of each exercise. Any order and reps divided any way.

  • HRPU
  • Walking Lunges (300 total)
  • Heavy 1arm DB Rows (300/side)
  • DB Goblet Squats

First team to finish wins.

Challenge two: Cardio

Cone Collector

Leave your cones scattered from the point collector game. Move the teams around 20m away.

One person at a time from each team (or two people at a time if you have large teams) must sprint out to the cones, grab one and run back to their team.

As soon as all of the cones are collected the teams swap their stack of cones. You can explain that this will happen at the start. This will incentivise them to collect more cones because the more cones they get, the more they will get to give to the other team.

Now the race continues, this time as a rep countdown. Starting at the top of their new pile of cones, the entire team must complete the corresponding exercise to each cone in the order that they are stacked.

I only had two colours, but if you have more variety you can add more exercises.

Orange: 5x Jumping Jacks
Red: 2x Chest to Deck Burpees

The first team to finish their stack of cones wins.

Challenge three: Crosstraining

Set up 5 cones around 10m apart in a straight line. Place two piles of dumbbells at the start cone. Split dumbell pairs between each heap (one 5lb DB here, the other 5lb dumbell there, one 8lb DB here, one 8lb DB here).

You want around 4 dumbbells per person. Fitter people will end up doing more then less fit.

Every person on each team starts by picking up a dumbbell.

Then they must run to the first cone in the line with the DB, do one goblet lunge on each leg, then run to the next cone and repeat until they reach the last cone.

After the lunges at the final cone the client reaches the end they place the DB on the ground and run straight back to get another and repeat the process. Teams race to be first to get all their DBs to the other end.

This is not a relay. Every person goes at the same time.

Once a team has gotten all their dumbbells tot he other end, they must now bring them back. They follow the same method except instead of goblet lunges they do 2x DB shoulder presses on each arm.

The first team to get all their dumbbells back to the start wins.

Finisher

Tabata mashup in pairs.

  • Box squat on ledge
  • Fast-feet on ledge

Stretch

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Hardstyle Bodyweight and Kettlebell Interval Workout

This weeks workout is from Matt Shore of Train Strong Personal Training. This is a kick ass strength driven work out. Thanks for sharing Matt!

kettlebell

Interval Weight Training – The Hardstyle Way

Time: 60 minutes

Equipment: Kettlebells

This training session is uses Kettlebells to deliver a savage Interval Weight Training Workout that will increase Strength, Power and Speed while creating a huge boost to Metabolic Rate for hours after the session has finished. The session is fairly advanced and not suitable for beginners.

Warm Up

400m easy run followed by mobility drills including hip flexor stretches, glute bridges, prying goblet squats, Kettlebell Halo’s, Kettlebell Arm Bars and Beast Crawling.

Drill 1

  • Body Weight Squat 20 seconds – full range of motion
  • Slow Pulse Squats at half depth 20 seconds
  • Squat Hold at half dept 20 seconds
  • FAST AND LOOSE 10 seconds
  • Hardstyle Plank 20 seconds
  • FAST AND LOOSE 10 seconds

Complete 3 rounds.

Then Drill 2

In teams of 3-4 of similar strength/ability.

Each team has a pair of kettlebells.

  • Double Kettlebell Squat * 5 reps
  • Broad Jump * 5 reps
  • Sprint 50m out and 50m back.

Player 2 follows and then 3 and 4.

Player 1 should start the next set once they are 90% recovered.

Each team member completes 5 sets.

Then 400m walk – easy pace recovery.

Then Drill 3

In same teams:-

  • 5 Double Kettlebell Press
  • 6 Alternate Kettlebell Renegade Rows
  • Sprint 50m out and 50m back.

Each player to complete 5 sets (as above) and not start the next until 90% recovered.

Finish with

400m in a square – at each corner perform 10 burpees.

Loosen off with 10 minutes of stretching and mobility.

Notes

On paper this workout is fairly low volume. The key is in the intensity and weight selection. Kettlebells should be chosen that 5 reps is comfortable and 7 reps would be a max effort. It goes without saying that the sprint should be all out for maximal effect.

Lying down between sets is common on this workout to speed recovery and remove the exhaust from the legs!

Exercise explanations

Fast and Loose is a Hardstyle term used to mean just shaking out, shaking the legs, arms and becoming loose. The idea is that the hardstyle of kettlebells is maximum intensity, maximum tension – so the flip side is fast and loose.

Hardstyle is called the Martial Arts of Kettlebells and so like martial arts maximum strength is developed via being able to be loose then assert maximum tension in the blink of an eye.

Hardstyle plank – form a plank, elbows below shoulders, heels squeezed togther, glutes contracted, abs braced with maximum intensity. The fists should be clenched tight and the idea is to create maximum internal tension in the plank. Breathing is sharp inhale via the nose and then release pressure as a “Tsssssssss” through the tongue placed against the roof of the mouth. As you exhale you become tighter and tighter.

The purpose of the hardstyle plank is to teach people how to generate maximum tension in the body so that when they squat or press at the top of the movement they are essentially a tight, vertical plank = better for maximum strength development and power.

About Matt

Matt Shore is the Director of Train Strong Personal Training in Eastbourne, East Sussex. He delivers 1-2-1 and Semi Private Personal Training and Outdoor Group Training to people from all walks of life.

Matt, a Strong First Kettlebell Trainer approaches fitness through the mind being primary and that strength has a greater purpose.

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Kyle here again.

Thanks so much to all who downloaded a copy of Starting a Bootcamp Business. The response has been awesomely overwhelming! I hope you have been enjoying reading through it.

In the next couple of weeks you are going to see more changes happening here at Bootcamp Ideas I move this website into being an even better resource for bootcamp trainers. Stay tuned and make sure you are on the email list so you don’t miss out on all the awesome stuff going on.

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Image: Andrew Malone (CC)

Great Bootcamp For A First Class (killer ice breaker inside)

Today’s workout is from Suzie DeBar of Billings Adventure Boot Camp. This is an awesome session to run if you have a new group that doesn’t know each other very well and there is a big fitness level variation.

crazy push ups

The First Bootcamp Session

Time: 60 minutes

Equipment: None

Introduction

Introduction and warm up: ~15 minutes

Find my shoe

Each person will take one shoe off when they enter the gym and place it in the trash bag.  Then they will go set up somewhere they haven’t set up before.  When I call everyone’s attention they will go and find the owner of the shoe and find out 3 things from each other.  Favorite active recovery activity, Favorite food, Favorite Beverage.

Basic warm up

Run around perimeter of gym doing high knees, butt kicks, side slides, grapevines.  Have them head back to mat and do pushups, hand release pushups, squat thrusts, Jumping jacks, plank holds, crunches, flutter kicks.

Legs

~12 minutes

Use the time to watch and correct form. Complete 3 times.

Take a short break between exercises to explain and demo longer break after completing full set.

Continue Reading

Fourth Of July Challenge Workout

Today’s 4th of July themed workout is from Cheryl Kurn Sacks of Sacks Fitness. Thanks for sharing Cheryl!

Read to the end for something cool.

July 4 Fireworks

Fourth of July Workout

Time: 60 minutes

Equipment: Dumbbells

Directions

Do exercises in a circuit style. Rounds 1 & 3 are 20 reps, rounds 2 & 4 are 14 reps.

Exercises that have a left/right side do 20/14 reps total. With a 5 min warmup and 5 min cool down, will last for a 60 min class.

Exercises

  1. Star Planks
  2. Firework Lunges
  3. Star Spangled Bicycles
  4. Ab Bursts
  5. Red, White & Glutes
  6. Side Plank Spectacular
  7. Squats & Stripes

Exercise Descriptions

Star Planks – While holding a high plank (straight arms), alternate opposite arm/leg reach. Keep hips square to floor. Perform 20 or 14 total reps.

Firework Lunges – Step left leg back into back lunge. Bring left knee up to a balance and do a biceps curl. Then, reach left leg out to the side while doing a “V” Shoulder press. Repeat same leg for 10 or 7 reps, then switch.

Star Spangled Bicycles – Alternating oblique crunch with opposite leg extension. Slow & controlled, more like a Pilates single leg stretch. Perform 20 or 14 total reps.

Ab Bursts – Knees bent in 90 degrees, lightly hug knees with head/shoulders off floor. Staying curled up, reach arms and legs out on a diagonal, making an “X”. Perform 20 or 14 total reps.

Red, White & Glutes – On forearms and knees, put resistance tube around bottom of right sneaker and hold handles. Keep foot flexed (or you’ll snap yourself in the butt) as you reach right leg straight back. Same side for 10 or 7 reps, then switch.

Side Plank Spectacular – Holding side plank on right side (either knees bent, top leg straight, or both legs straight), perform a wide dumbbell row with left arm (elbow to ceiling), then extend arm at elbow to a straight arm (triceps). Same side for 10 or 7 reps, then switch.

Squats & Stripes – Stand hip width with arms straight out in front of you (very light dumbbells!). Step right leg out to wide squat and move arms to a “T”. Step right leg and arms to center, then step out with left leg to squat and arms to “T”. Perform 20 or 14 total reps.

About Cheryl

I’m from central New Jersey and am a Personal Trainer and Pilates Mat instructor of 7 years, and also teach group fitness classes.

After working in the TV industry for several years post-college, I decided to embrace my life-long passion for fitness and health. I feel this is my sixth sense, and enjoy teaching others how to find success the natural way, just as I did. I may look sweet, but I train tough. My business website: Sacks Fitness

Celebrate with me

To celebrate my very first 4th of July here in the United States I’ve put together a cool package of all my ebooks.

You can get the Little Bootcamp Book of Workouts, the Little Bootcamp Book of Tyres and Ropes and Beyond Burpees for $149. I got the calculator out and that works out to over 35% off.

But it’s only for the 72 hours that is the weekend of July 4, after that it’s gone. So if you haven’t gotten a Little Bootcamp Book before, you should go get them all now.

Sales will open after midnight tonight. Make sure you are on the Bootcamp Ideas email list so you don’t miss out.

The sale is on now. Check it out.

The sale has now ended.

Plus there’s more (in my best crazy warehouse clearance/fire sale voice)

Purchasers will also get early access to my new ebook – The Little Bootcamp Book of Starting a Bootcamp Business.

Uh oh! Now I’ve let the cat out of the bag.

Yes, that is the new project I’m working on. A collection of my stories, other trainers stories and guides to finding the courage to start a bootcamp.

More info to come again next week detailing exactly what is inside of it. That’s all I’m saying for now.

(Man, I hate holding out on you all but it’s not quite ready yet.)

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Image: Fireworks | I’ll Never Grow Up

Team AMRAP Circuit Workout

Today’s awesome workout is from Joy Moody. Thanks for sharing Joy!

human flag

Hold It!

We divided up in 6 groups, about 4 people per group. (Adjust for your group size). There was a mixture of fitness levels in each group.

There are five stations that are AMRAPs with a twist. One person in each team has to hold an exercise for as long as they can while the other 3 people are working the AMRAP. When person 1 can no longer hold the exercise, everyone completes 7 burpees. Then a new group member starts the holding exercise.

AMRAP: As Many Rounds As Possible – Complete as many rounds as you can in the allotted time.

The 6th station was the time keeper, run for 7 minutes.

Quickly, rotate stations at the end of 7 minute run.

Station 1 - balance quadruped position (all fours with knees slightly off the ground. Good alignment required!

*7 burpees when holder needs to switch

  1. 10 military push-ups
  2. 10 push-ups to side plank
  3. 10 mountain climbers (R+L=1)
  4. 10 tricep dips

Station 2 – hold a plank, 7 burpees at switch

  1. 10 sit-ups
  2. 10 reverse burpees
  3. 10 bicycle sit-ups (R+L=1)
  4. 10 Russian twist (R+L=1)

Station 3 – hold a chin up, 7  burpees at switch

  1. 10 ball slams
  2. 10 wall ball
  3. 10 broad jumps
  4. 10 med ball overhead press

Station 4 - hold a wall sit, 7 burpees at switch

  1. 10 jumping lunges (R+L=1)
  2. 10 courtesy lunges (R+L=1)
  3. 10 right leg single dead lift-no weight
  4. 10 left leg single dead lifts-no weights

Station 5 – hold a Kettlebell in a front lateral raise, 7 burpees at switch

  1. 10 KB swings
  2. 10 thrusters
  3. 10 KB jacks
  4. 10 KB upright rows

Station 6 – run 7 minutes

  1. We used treadmills but you could also set up a run course and just have the team do as many laps as possible in the time limit. Rotate when runners return after 7 minutes.

Adjust the stations as needed. The “holding” allowed everyone to cheer each other on and push themselves individually as well. Challenging and lots of fun.

Variation: if you wanted to make it more competitive, you could have then keep track of the number of switches or burpees each group completes.

About Joy

My name is Joy Moody. I have been teaching Bootcamp classes for 12 years. My degree is in Exercise Science and I am PT, GX certified.

I love people and seriously believe we have the best job in the world!

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Kyle here again. I don’t know about you, but I am loving the variety from all of these trainer submitted workouts. I would love for you to share one too: Submit A Workout.

If you are more of a sit back and observe type person, sign up to our mailing list to get notified when each new workout comes out!

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Image: Human Flag | ModernDope (CC)