Outdoor | Bootcamp Ideas

A Winner Of A Bootcamp Workout

March 2, 2012 By Kyle 4 Comments

Rating: 0 (from 0 votes)

Firstly, apologies for the bad headline. I really can’t help myself. This workout was the winner of our recent workout competition so if you missed it, here it is again. Thanks to the NJ Fit Mom herself Jess Griffin for it’s design.

Acronym Bootcamp [AMRAP/EMOM/RPS]

Goals: Muscular Endurance/HIT

Time: 60 minutes

Equipment: Kettlebells, Dumbbells, Cones, Mats, Interval Timer

Dynamic Warm Up

4 cone drill:

Procedure: Four marker cones are placed 10 yards apart in a square configuration. The player starts by getting down in a three-point stance next to Cone 1. On the command ‘Go’, he jogs to cone 2, then shuffles (nice and low/hands out) sideways to cone 3. From there back-pedal to cone 4 and finish by turning and sprint through cone 1. Then player moves to side, does 5 inchworms and then repeats square. I run cycle 4 times per person.

Other info: The athlete must go around the outside of each cone and not knock down cone or they do 5 burpees. Each person starts when person prior hits the first cone. I also have them alternate lead leg on shuffles each time. NOTE: Diagram says sprint for from 1-2 because only picture I could find It’s jog/shuffle/backpedal/sprint/5 inchworm repeat.

RPS Sprints:

A Badass Bootcamp Fitness Test

February 24, 2012 By Kyle Leave a Comment

Rating: +1 (from 1 vote)

This year I’ve decided that along with a small test at the start and the end of each bootcamp (such as 1 minute of push ups or a 1 mile run) I am also including some recurring workouts that will pop up during the year for my bootcampers. These workouts are special in that they can be measured and repeated constantly. Here is one of the workouts.

Note: This workout is quite challenging. Be sure to provide plenty of support and motivation throughout, especially to your less fit clients.

AMRAP Test

Goals: Crosstraining/Endurance

Duration: 1 hour

Equipment: Cones, Mats

Warm Up

Spend 10 minutes with a basic warm up of shuttle runs, power skips, suicide runs, side runs and spider lunges.

How It Works

Individually, clients are to complete as many rounds as possible of the circuit below. Their time limit is 15 minutes.

Clients can perform either of the exercises options but should try to stick to their exercise choices for the entire 15 minutes.

Make sure you go through all of the exercises beforehand. Allow everyone time to practice the bear crawl both forwards and backwards.

15x Marine Pushups (alternate exercise: marine pushups on knees)
10x Burpees (alternate exercise: walk feet out rather then jumping out)
5x 5 metre forwards Bear Crawl, 5 metre reverse Bear Crawl (alternate exercise: do all bear crawls forwards)
1x 50 metre sprint to cone and back

Take scores by first taking full rounds and then taking total number of reps from any incomplete rounds. For example, if a client only gets up to 8 burpees on their last round they would get 23 reps in addition to their complete rounds.

Finisher (if time)

Tabata intervals (20 seconds work, 10 seconds rest). Alternate the following two exercises for 4 minutes. (Thanks kmoore!)

Elbows to knees squat
10 seconds squat hold and 10 seconds squat pulse

Cooldown

150 metre run, 50 metre walk, stretch

Image: Reggie_Lavoie

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Filed Under: Outdoor Tagged With: 60 min bootcamp, amrap, bootcamp challenge, fitness test

Tyres And Ropes

February 17, 2012 By Kyle 4 Comments

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I did this workout with my groups on Monday and they really seemed to enjoy it. It works best with a group of 15-20 campers.

If you have less, simply create a couple smaller circuits with half the drills. Take them through one circuit have a rest and then do the other.

Tyre Power 2.0

Goals: Strength/Crosstraining

Duration: 1 hour

Equipment: Cones, Tyres, Ropes, Mats

Warm up

Action Tag

Set Up

Split clients into 5-6 groups (go for 3-4 people per group). In small groups clients are to pick a station to start on. Clients rotate through stations when station 1 (tyre carry) is completed.

Stations

Overhead Tyre Carry – Pretty self explanatory, as a group clients must run through a zig zag of cones a while carrying a car or 4WD tyre. Clients should carry the tyre overhead if strong enough.

Clients dump the tyres at one end and run back to grab another. Have enough tyres for around 3 runs each.

Tyre Toe Taps – Clients perform fast feet or toe taps on the edge of a large tyre while rotating around it. Once they reach 360 degrees they must all stop, do 5 pushups together and then resume in the opposite direction.

Rope Complex – Clients stand in a circle holding a large, thick battling rope. Clients work through the following exercises without rest: 10x Overhead Presses, 10x Squats, 10x Forward lunges each leg.

The rope must not touch the ground for the entire duration of the station.

A New Guest Bootcamp Workout

February 14, 2012 By Guest Leave a Comment

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This is a guest workout courtesy of Sean McRory.

Core/Cardio Workout

Goals: Core/Crosstraining

Warm Up:

Knee Taps (60 sec’s partner work with the idea being to tap your partners knees without being tapped yourself.)

Circuit One

3 Minute Challenge (1 min each)

Group 1: (Cardio)

Half Lunge (Left)
Half Lunge (Right)
Half Squats

Group 2: (Core)

Bike Crunches
Hip Raises
Reverse Crunches

[Read more...]

Filed Under: Cardio, Indoor, Outdoor Tagged With: 60 min bootcamp, circuit drills, core exercises, crosstraining, sean mcrory

MMA Circuit Bootcamp

January 29, 2012 By Guest 1 Comment

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This workout has been kindly submitted by Garry from Bootcamp Workout Ideas.

Square Bear

Goals: Crosstraining/MMA

Duration: 1 hour

Equipment:

Class Concept

Square Bear is a circuit based on MMA training moves. Mark out a square ‘boxing ring’ with cones 20m apart. Divide the group into two teams of mixed fitness levels. Team A starts in the blue corner, team B in the red corner.

Teams bear crawl (on hands and feet, knees off the ground) around the square clockwise, stopping at each corner to carry out a set of MMA exercises below. Team members try to ‘tag’ a member of the opposite team by overtaking them during the bear crawl transition and tapping them on the shoulder. No tagging is allowed at the exercise stations. When a team member is ‘caught’ they must get up and go for a 200m run before returning to where they left off. Score one point for your team for every person that you manage to tag and send for a run.

Medicine Ball Bootcamp Workout

January 26, 2012 By Kyle Leave a Comment

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Happy Australia Day (is that how you say it?). I hope you set the example today by eating and drinking your fill. I mean NOT eating and drinking too much.

Here’s a workout I did with my group last week. It has plenty of high intensity and dynamic exercises that I’m sure your clients will love.

Stay tuned for tomorrow’s surprise!