Ropes | Bootcamp Ideas

The Incredible Bootcamp Workout

May 1, 2012 By Kyle Leave a Comment

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The next Avenger superhero to get their own workout is The Incredible Hulk. (Last week was Captain America)

When I thought about what I would include in a Hulk bootcamp workout I thought about lots of carrying, slamming and throwing so I decided that I would need to bust out the tyres and ropes for this session.

The Incredible Hulk Workout

Goal: Strength/Crosstraining

Time: 60 minutes

Equipment: Cones, Mats, Tyres, Ropes, ~120cm (4ft) Boxing Bag

Warm Up

Mobility: Hands Overhead Squats, Frog Squats, Reverse lunge with twist, No money, Seal Jacks

Huddle Shuffle

Setup

Today’s workout is self paced by the individual. Clients will rotate to the next station once they complete their current station.

Clients will aim to complete 3 rounds. Tell them that once 1/3 of the group is completed everyone will stop. Eg. if you have a group of 20 clients, after 7 have finished 3 rounds have the class finish the station they are on and stop.

Take 5 minutes to demonstrate and explain each exercise.

Superset Style Circuit Bootcamp Workout

March 6, 2012 By Kyle 5 Comments

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As often as I can I have clients do circuits in pairs. I find two main things happen when I do this. Firstly, if one person forgets what to do at a station the other usually remembers which saves me from having to show 10 people how to do 5 different exercises each round. This means I can focus on technique and intensity over the group.

Secondly, I find that clients tend to work harder when they have a partner. Of course you must be careful who you pair them with or their mouths may get worked out more then the rest of them.

I like to ask my clients, ‘Are you here to socialize or exercise?’ Ideally, it’s good for them to do both, just not at the same time

Double Trouble

Goals: Strength

Duration: 1 hour

Equipment: Cones, Mats, Tyres, Ropes, Interval Timer

Warm Up

Rock, Paper, Scissors, Sprint warm up. Dynamic stretches.

How It Works

Split clients into 10 groups. If you have less then 10 clients see the alternate workout technique below.

In groups clients will move around the exercises in the circuit below. The way they move from station to station is a little different to a normal circuit.

To progress to the next station clients must spend one interval on both exercises at their current station.

For example: A group of clients must complete both B1 and B2 before moving onto station C. If they do B1 first they must then do B2. Another group of clients will do the opposite (complete B2 then B1). Then both groups will move to C. I hope that makes sense.

Rounds

Round 1 – 1 minute per exercise/drill, 15 seconds to change (12.5 minutes)

Rest 2 minutes. Explain rules of round 2 while resting.

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.

Bootcamp Relay Circuit with a Twist

December 6, 2011 By Kyle 2 Comments

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I try to keep each of my workouts pretty different from the last workout so it’s not often that I revist a past one and give it a new tweak. The original rope relay was inflicted upon my clients earlier in the year and last week I gave it to them again, with some changes. I hope your clients love it as much as mine did.

Sprints with the rope in the rain at our Movember bootcamp

Rope Relay 2.0

Goals: Strength/Crosstraining

Duration: 1 hour

Equipment: Battling rope, Car tyres, Mats, An oval/sports ground, Bands

Warm Up

Jog around the oval and follow up with some dynamic movements.

Class concept

Split your class into groups of 4. Start some groups on the rope relay and others on the strength circuits. Once they have completed one drill, they move to the other.

Each group should be able to get through both strength circuits and the rope relay twice. Reduce the repetitions at the relay stations if you are running out of time.

Tabata Interval Circuit

October 5, 2011 By Kyle Leave a Comment

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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.

Tabata Lines

Goal: Strength

Duration: 1 hour

Equipment: Cones, Mats, Car tyres, 4WD/truck tyres, battling ropes

Warm up

10 minute warm up going over some of the exercises used in this workout.

Class concept

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.

Circuits

Circuit 1

Rest exercise: Bounce on 4WD/truck tyres

Squat 2 press w/ car tyre
Full range of motion pushups (lower all the way to the ground)
Rope slams (alternate with one person on each end)
Cross body mountain climbers

Circuit 2

Rest exercise: Isometric squat

Burpees w/ jump onto and off tyre
Alternating forward lunges
Rope slams (alternate with one person on each end)
T-Pushups

Circuit 3 (bonus ab round – only 3 rounds)

Rest exercise: None

Knees up crunch
Left side plank
Right side plank
Plank

Cooldown

Run for 400-500 metres. Stretch.

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Image: jared

Filed Under: Indoor, Outdoor, Ropes, Strength, Tyres Tagged With: 60 min bootcamp, circuit bootcamp, core exercises, intervals, rope exercises, strength, tabata, tire exercises, tyre exercises

Decathalon Bootcamp Workout

September 12, 2011 By Kyle Leave a Comment

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There are times when bootcamp when doing the same old cardio and strength circuit gets boring to your clients. You can preempt this boredom by throwing in some challenge workouts.

I can’t get over how much my clients seem to enjoy these purpose driven workouts in which they can employ tactics and an order of their choosing. I try to include a variation of this in each 4 week block of bootcamps. Sometimes they are team driven, others like this are individual.

Partner exercises are great!

Decathlon Bootcamp

Goal: Crosstraining/Strength

Duration: 1 hour

Equipment: Mats, Cones, Truck tyre, Car tyres, Battling ropes

Warm Up

Perform a 10 minute general warm-up gradually increasing in intensity.

Concept

Clients have the choice to choose their own level of difficulty. They must complete all repetitions of all exercises in the allotted time.

The 10 exercises/drills can be completed in any order.

Exercises

60 Minute Non-Stop Bootcamp Workout

August 14, 2011 By Kyle Leave a Comment

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‘This is the hardest workout we’ve ever done’ were the words echoed by both of my very sweaty bootcamp groups post this workout. While I think it may have been somewhat of an exaggeration brought on by fatigue and lack of oxygen this is still not a workout for the faint of heart.

Rope Relay

Goals: Full Body Strength

Duration: 1 hour

Equipment: Battling rope, Car tyres, Mats, An oval/sports ground, Bands

Warm Up

Jog around the oval and follow up with X Squats, Side-side squats, Yoga pushups and Mountain climbers

Rope Relay

In teams of 4 clients must take it in turns dragging the rope one quarter of the oval. At each quarter the team stops and performs a drill.

Station 1: Seal body rows – 20 each

Station 2: Squat jump length of rope x4

Station 3: Car tyre carry and stack

You can have two groups of 4 on this drill at once. One going clockwise and the other anti-clockwise. Other groups should begin on rep challenges.

*Clients should be able to carry out this drill by themselves once explained leaving you free to supervise the Rep Challenges.

Strength Circuit Bootcamp Workout

July 26, 2011 By Kyle Leave a Comment

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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

Mini Circuits 2.0

Goals: Full Body Strength

Duration: 1 hour

Equipment: Kettlebells, Medicine balls, Battling rope, Truck/tractor tyre, Mats, Interval timer

Warm Up

Have clients pair up. Give each pair a medicine ball. Demonstrate the following exercises to the clients.

MB toss
MB toss w/ MB Squat
MB toss w/ MB Squat and a squat without MB
MB toss w/ MB Reverse Lunge
MB lateral toss (both sides)

Have clients spend a minute or two on each exercise.

[Read more...]

Filed Under: Indoor, Ropes, Strength, Tyres Tagged With: circuit bootcamp, medicine ball drills, mini circuits, strength, strength workout

Tyres and Ropes Interval Bootcamp Workout

June 3, 2011 By Kyle Leave a Comment

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Here we are back again with another tyre and rope workout. Remember that you can always use weights in place of the tyres and ropes are pretty easy to pick up. Especially considering that Iron Edge now sell ropes! These are some of the most affordable ropes of seen around and judging by the rest of Iron Edge’s equipment they should be good quality.

I digress though… Make sure you throw this workout at your clients if they whinge about your workouts getting too easy.

The Kinda Tabata Tyre and Rope Workout

Goals: HIIT

Duration: 1 hour

Equipment: Mats, Ropes, Large tyre, Medicine balls, Gymboss

Warmup

5-10 minutes of low intensity activities. Jogging, jumping jacks and the like. Follow with the practice round.

Conditioning

Demonstrate and explain each exercise. Spend more time on exercises that clients haven’t completed before.

Round 1 – Practise

Rotate clients through each station for about 20 seconds each to ensure that they are familiar with each drill.

Round 2 – Strength [Read more...]

Filed Under: Ropes, Strength, Tyres Tagged With: 60 min bootcamp, battling ropes, circuit drills, hiit, rope exercises, tire exercises, tyre exercises

Bootcamp Tyre Workout With Limited Equipment

March 28, 2011 By Kyle 2 Comments

Rating: 0 (from 0 votes)

Carrying around tyres for bootcamp is a pain in the butt. Each tyre can weigh anywhere from 8 to 30 kgs or even more depending on the size tyres you use. To transport this kind of weight you need truck, van or a trailer, most of us trainers have something a little more fuel effecient.

The trick is to split up your clients so that only a few are using the equipment at once. The 3 person circuit tyre bootcamp below makes good use of this method.

Equipment: Enough tyres for 1/3 of class, Optional: One large truck tyre, ropes

Difficulty: Medium

Warmup

Take clients on a 5-10 minute jog with indian trails, lunges, squats and some air boxing.

Conditioning

Start off with some safety tips when using tyres and ropes. For example: Tyres are slippery when wet, awkward to carry and heavy. Ropes can burn skin and get tangled. [Read more...]

Filed Under: Ropes, Strength, Tyres Tagged With: 3 person circuit, 60 min bootcamp, battling ropes, circuit bootcamp, cone drills, rope exercises, tire exercises, tyre exercises

The Incredible Hulk Workout

Warm Up

Setup

Double Trouble

Warm Up

How It Works

Rounds

Tyre Power 2.0

Warm up

Set Up

Stations

Rope Relay 2.0

Warm Up

Class concept

Tabata Lines

Warm up

Class concept

Circuits

Cooldown

Decathlon Bootcamp

Warm Up

Concept

Exercises

Rope Relay

Warm Up

Rope Relay

Mini Circuits 2.0

Warm Up

The Kinda Tabata Tyre and Rope Workout

Warmup

Conditioning

Warmup

Conditioning

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