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May 9, 2013

A Circuit Workout With A Twist

I created this workout partly because we are doing lots of circuit training at our bootcamp at the moment and partly because I wanted another reason to use the big dice I bought for bootcamp Monopoly.

20130406_092827

Roll The Dice

Goals: Circuit, Strength

Time: 45 minutes

Equipment: Bands, Mats, Battling Ropes, Dumbells, Cones, Dice

Warm Up

Start with some of your favourite mobility drills. For this workout I did Windmills (as in the kettlebell exercise, just without kettlebells) and Lateral Lunges with a reach overhead. Don’t stress too much if you don’t know what they are, just search mobility exercises on YouTube.

Then go for a 5 minute run. Include high knees, butt kicks and walking lunges.

The Drill

Part 1

Pair clients up into similar fitness levels. Pairs should begin by completing – in order – one complete round of the circuit at their own pace.

Part 2

As pairs complete the circuit assign them a number of additional stations to complete (for example: those that completed the circuit first I have 16 stations too, those that completed last I gave just 10).

They should start completing those additional stations immediately, however not in order.

One person from the pair will run into the centre of the circuit and roll a single die. The pair will then progress 1 to 6  stations (depending on the die result) forwards and complete the station they land on (just like in a board game).

Pairs should repeat this process, working their way around the circuit until they have completed all of their additional stations. Have them take drink breaks as needed.

The Stations

  1. Dumbbell Bent Over Row x20
  2. Band OH Squats x20 – hold band overhead
  3. T-Push Ups x12
  4. Prone Eagles x10, Coffin Sit Ups (partner hold legs) x10
  5. Rope Slams (partner hold other end of rope) x20 each
  6. Jump Lunges x12 immediately followed by Walking Lunges x20
  7. Band Rows x25
  8. 10m Shuttle x10 (5x up and back)

Cooldown

Stretch

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Image by me
Also thanks to Garry for some of the videos.

Filed Under: Circuit, Indoor, Outdoor, Ropes, Strength Tagged With: , , , , , , 1 Comment
January 7, 2013

Functional Bootcamp Workout

This holiday themed workout comes from first time workout submitter Nicole King.

If you don’t have all of the equipment below, try to come up with your own stations that fit with the festive season.

shoveling snow

Functional Fitness Frenzy

Equipment: Interval Timer, Dumbbells, MedBalls, Sledge Hammer, Tire (tyre), Battling Ropes, Mini Hurdles, Prowler/Sled

The Workout

Each exercise represents an ordinary daily event that one may do.  Between each exercise, ‘Fido’ the dog escapes and participants must sprint to end of field (to get Fido) and back to the next station.

First round, each station is for 1 minute. Second round each station goes for 30 seconds.

1. Morning Coffee – wall sits while doing DB or med ball curls (like your drinking coffee)

2. Chop the wood – sledge hammer on tire

3. Shovel the snow – lift med ball from feet and “throw” it over opposite shoulder

4. Carry the suitcase – carry DB up stairs – 5 squats and come back down

5. Shake out the rug – rope slams

6. Toy jumps – jump over 8 hurdles

7. Grocery Shopping – push sled to plate, add, push to next plate, add, etc.  Pull back to beginning

8. Dragging – your body is so tired at the end of the day, that you are dragging. On belly, body is limp and simply use arms to drag yourself back home.

9. Wine time – like #1, wall sits with DB curls.

Again, after the time is up, instructor calls, “Who let the dog out?!” and they all sprint to the end and back to their next station.  It was so fun and a couple of people got pretty upset that the darn dog kept getting out of the house.  Very fun and functional.

About Nicole

I am a personal trainer in MN and have fallen in love with bootcamps. I firmly believe in functional fitness and the benefits it provides to all of us.

How To Do Rope Slams

Check out My Mad Methods short video to doing rope slams. Email readers use this link.

Image: oddharmonic

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Filed Under: Circuit, Indoor, Outdoor, Ropes, Strength, Tyres Tagged With: , , , , , , , , 3 Comments
September 19, 2012

Double Circuit Bootcamp Session For Twice The Workout

You’re stuck with one of my awesome workouts today. In case you missed it, yesterday I announced

I like to pack light when I can for my bootcamp sessions so rather then bringing something for everyone, I like to split the group up and use a double trouble circuit like below.

Double Up Circuit

Equipment: Cones, Mats, Tyres, Ropes

Warm Up

Reverse Races (from Outdoor Fitness Games)

Get into groups of 3 people. Each group has one person facing the finish line while the other two are facing away from the finish line. All three people have their arms linked together.

Each group of three people line up side by side at a starting line. The finish line can be anywhere from 20 yards to 100 yards away.

On the coaches “Go!”, each groups center person, with arms still linked, runs or lunges to the finish line as quickly as possible.

Concept

Split the group into two even groups. One group will start on circuit 1 the other will start on circuit 2.

Spend 7 minutes completing AMRAP on each circuit, then take a 2 minute break and swap circuits. Repeat so that each group does both circuits a total of two times.

Circuits

Circuit 1 - to be completed with a tyre (or DB or KB), clients should carry the tyre from station to station. Perform 15 reps on each.

  1. Overhead Press
  2. Reverse Lunges – 15 each leg
  3. Mountain Climbers – hands on tyre
  4. Squats – hold tyre
  5. Circuit – run around exterior of circuit holding tyre

Circuit 2 - Bodyweight. Perform 20 reps on each.

  1. Prone Pulldowns
  2. Oblique V-sit
  3. Pushup to Plank (suicide planks) – 10 each arm, 20 total
  4. Rope Slams
  5. Side Plank Hip Drops – 10 each side, 20 total
If you want to add a competitive edge, add up each team’s number of rounds.

Stretch

Note: On the second round to increase the intensity I lessened the reps to 10 for both circuits 1 and 2.

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Image: Tambako the Jaguar

Filed Under: Indoor, Outdoor, Ropes, Tyres Tagged With: , , , , Leave a Comment
August 1, 2012

A Really Simple Bootcamp Workout

Lately I’ve been answering a few emails about workout design. Unless you are taking a group of elite clients whom you personally have been training a long time, keep it simple (stupid)! Even in that case you could still keep it simple and get great results.

The workout below is an example of just how simple you can go. I picked 6 exercises/drills and we did them in a circuit three times. With breaks, that took around 35 minutes which is plenty for the conditioning part of the workout. Try out the one below or create your own.

The K.I.S.S. Workout

Goal: Strength/Conditioning

Time: 60 minutes

Equipment: Cones, Mats, Tyres, Ropes, KBs

Warm Up

Grab a bunch of cones, I used red, yellow and green. Give each cone colour an exercise.

  • Yellow = 10x Star Jumps (Jumping Jacks)
  • Green = 10x Frog Jumps – touch the ground at the bottom of the jump, keep arms down as you leap into the air
  • Red = Supers – 10x star jumps AND 10x frog jumps

I scattered the red, yellow and green cones on the ground and then I split the campers into 5 teams. One person from each team ran into the cones and brought one back to their team. The team then did the exercise that the cone corresponded to before sending off another person to grab the next cone.

I kept the game going until all the cones were gone. We played through two rounds.

The Main Bit

After the warm up I drew my clients attention to the equipment I had set up. We had 6 stations ready, in teams of three or four they were to do each station before moving onto the next one.

Every 10 minutes I stopped the entire group for a 1-2 minute drink break. Challenge teams to get through three rounds.

Note: I used tyres for this workout because they are cheap (free) for their weight. Feel free to use medicine balls, dumbbells or kettlebells instead.

Station 1

Attach a KB to the end of the rope. Clients have to pull the rope in hand over hand letting rope coil on the ground between their legs. Once they drag it all the way in in they should pick up the end of the rope with the KB and run it back out so the rope is straight again. They will probably need to take this in turns, have each team member do this twice.

Station 2

Double tyre farmer’s walk across 40 metres (20m out and back). Our girls used 8kg car tyres and our boys used 18kg 4WD tyres.

Station 3

Walking lunge for 40 metres.

Station 4

Tyre squat to overhead press x25. Note: You can sub DBs or MBs here.

Station 5

5 second plank hold, then 5 crunches. Clients should do this 5 times.

Station 6

As-low-as-possible squats x50. Ass-to-grass for your fitter, more mobile clients.

Cooldown

Stretch and chit chat. We sit in a circle, I like to go around the group and ask my clients what they are having for breakfast.

Image: smartmindfuel

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Filed Under: Outdoor, Ropes, Tyres Tagged With: , , , , , , , Leave a Comment
June 26, 2012

Fun Army-Style Bootcamp Workout

This workout consists of a series of ‘missions’ that clients must complete in a group. If it’s a bit wet and muddy it works even better for getting them in the mood.

Army Bootcamp

Goals: Crosstraining/Fun!

Time: 45-90 minutes (depending on number of rounds, below is set out for 60 minutes)

Equipment: Heavy kettlebell or several kettlebells, Rope, Tyres, Cones, Mats, Playing cards

Warm Up

See as this workout needs a lot of space, I recommend using an oval. Start your warm up with a jog around the oval. Make it interesting with zig zags, lunges, running backwards and Indian run drills.

Once you get back play around with some partner pushovers.

Partner pushovers:

Option 1 – Both partners stand on one leg and use their hands try to get their partner to lose balance. Hands should be touching partners to start, without the fingers interlocking. Balance is considered lost of the person pulls their arms away, put their other foot down or has to hop. Swap legs each time someone loses.

Option 2 – Both partners stand on one leg and use their spare leg to knock their partner off balance. Clients should place the inside of their free foot against their partners free foot. Same rules for balance apply as above.

Outline

Divide the class into small 3-5 person teams. Mix the clients about so that you have an even spread of fitness levels.

Each team is to carry out all of the below Missions twice. They can complete them in any order, although they may not complete a station twice in a row.

The first group to finish is the winner. Make sure you give them an awesome reward like planks or squats.

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Filed Under: Outdoor, Ropes, Tyres Tagged With: , , , , , , , 1 Comment
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