Strength | Bootcamp Ideas

Tyres And Ropes

February 17, 2012 By Kyle 4 Comments

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.

Medicine Ball Bootcamp Workout

January 26, 2012 By Kyle Leave a Comment

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!

MB Bonanza

Goals: Crosstraining/FUN!

Duration: 1 hour

Equipment: Cones, Mats, Medicine Balls

Warm Up

Spend 10-15 minutes on a warm up of your choice.

Snake Time

I have access to a path that forms an ‘S’ shape on a hill near us. It is affectionatly refered to as the Snake. It takes clients 1.5 to 2.5 minutes to down and up the Snake. Try to use a run or exercise that takes roughly the same time in your workout.

Split the class into two groups. Have one group run the Snake while the other group stays and performs 45-60 seconds of the following exercises.

MB Switch Push Ups – do a push up with one hand on the medicine ball, switch hands and repeat
MB Squat to Press

Have groups swap once back from the run. Repeat 3 times.

Rest 2 minutes.

A New 300 Bootcamp Workout

January 19, 2012 By Kyle 2 Comments

No fancy intro today. Just be sure to sign up for the new forums so you don’t miss out on anything.

100, 200, 300

Goals: Muscular Endurance/Strength

Duration: 1 hour

Equipment: Cones, Mats, Bands

Warm Up

Spend 1 minute on each of the following exercises:

Squats
X Squats – touch the ground at the bottom of the squat, reach for the sky at the top
High knees
Kneeling stand ups – kneel on the ground, using a lunge technique stand up, kneel down again, repeat
Yoga push ups – do a pushup, go into downwards dog, do another pushups, continue
Mountain climbers
Push up arm circles – start in a push up position, keep your body ridged as you life one arm and make a circle, repeat with the other side
Bent knee squat thursts – a squat thrust is a burpee with no jump, do not fully extend the legs at and point (keep the knees bent)
Side to side squats
Shake it all out – quite literally

Concept

Arrange clients into groups of 4 to 6 people (depending on fitness level of group/individuals – more people = lower fitness level). The goal of each group is to complete a circuit of 3 stations.

Each station is assigned two exercises. On the first round, each group must complete 100 reps (as a group) of each exercise on each station. Both exercises on a station must be completed before moving onto the next station. Clients can use any method they like to complete the rep total of both exercises.

Take a 2 minute drink break. That was the practice round.

Groups go round the circuit again this time completing a total of 300 reps on each exercise.

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Filed Under: Indoor, Outdoor, Strength Tagged With: 300, 60 min bootcamp, bootcamp challenge, friday workout, strength, team challenge

A Nice Welcome Back Workout For Your Clients

January 11, 2012 By Kyle 3 Comments

January is always a quite month in Personal Training and bootcamp. More than half of my bootcamp clients are still away or are busy settling back into work. To combat this we are running something different, casual classes.

Normally we run our bootcamps in 4 week blocks which is paid up front. While this is great for retention, it makes things a little inflexible during what is a busy month for a lot of people (in Australia, kids are still on school holidays).

Having the casual classes is bringing us quite a few new clients who are looking to try things out. As a result I need to ensure that my workouts are accessible to complete beginners and 2 year bootcamp veterans.

Below is the workout I kicked them off with this year.

Welcome Back

Goals: Muscular Endurance/Crosstraining

Duration: 1 hour

Equipment: Cones, Mats

Warm Up

Easy 400m-500m run. Complete a mobility warm up.

Workout

Drill 1 (based on 5 x 10)

Each client completes this drill by themselves. Clients perform two exercises back to back for a certain number of sets.

Round 1: 10 sets of 5 Push ups and 5 Squats

Round 2: 8 sets of 5 Sea Turtles and 10m Walking Lunge (~5 reps ea. leg)

Round 3: 6 sets of 5 Frog Squats and 5 Plank low 5′s (5 ea. hand)

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Filed Under: Outdoor, Strength Tagged With: 60 min bootcamp, core exercises, crosstraining, sprints, strength

Bootcamp Workout For All Levels

December 22, 2011 By Guest 3 Comments

This workout has been shared by Leon Melnicenko at Sound Fitness.

Goals: Strength/Endurance

Equipment: Depends on exercises

Class Concept

Outline

12 exercises drill (body weight)
400-500 metres best effort
3-4 minute rest (repeat)

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Filed Under: Strength Tagged With: 60 min bootcamp, Leon Melnicenko, Sound Fitness, strength, strength workout

Bootcamp Relay Circuit with a Twist

December 6, 2011 By Kyle Leave a Comment

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.

Partner Bootcamp Workout – AMRAP Pairs Challenge

November 10, 2011 By Kyle 3 Comments

This next to no equipment workout is a a bit of a new twist on your typical circuit workout. Get the clients fired up and excited before hand and your sure to have a good workout.

If you find the pace is lacking amongst your clients, set up a bit of competition between two different pairs to see who can complete the most rounds. Also don’t be afraid to jump in and show them at what speed you want them to do squats (fast and low!).

Keep an eye out for chatty pairs, tell them they can talk when the round is over.