Kettlebell Drop 10 Bootcamp Workout

Today’s workout is thanks to Sara Ottley of Burn It Fitness. Thanks Sara!

You can submit your own awesome workouts to share with everyone right here.

2848737069_349ddb3c58_z

Kettlebell Drop 10

Equipment: 1 ‘bell for each person

Complete these exercises, in the order shown.

  1. 50 Alternating KB Swings
  2. 50 KB squat and up right row
  3. 50 KB Clean (25 each arm)
  4. 50 KB Snatches (25 each arm)
  5. 50 bodyweight press ups
  6. 50 deadbug
  7. 50 bodyweight dips

Rest for 2 minutes.

Then:

  • Repeat exercise list with 40 reps each.
  • Rest for 90 seconds.
  • Repeat with 30 reps.
  • Rest for 1 minute.
  • Repeat for 20 reps.
  • Rest for 30 seconds.
  • Repeat for 10 reps.
  • Complete!

The workout takes approx 50 mins to complete including rests

Don’t have kettlebells? Use dumbbells instead!

About Sara

I have been a Pt for 7 years and run an outdoor fitness company (Burn It Fitness) on Blackheath, South East London. We offer Iintensive 4 week Boot Camps, drop in fitness classes and PT.

I am totally passionate about my fitness and outdoor training. I’m also a Mum of 2 little girls and kettlebell addict!

Attention London Readers!

Do you learn better by doing rather than just reading?

Are you looking for some new ideas to use at your bootcamp?

Well for the next few weeks I’m visiting the UK and while I’m here I would love to meet you. That is why you should come into London on May 3rd to my Bootcamp Workshop & Meet Up.

This is a hands on practical workshop along with a chance to ask myself and other trainers how we run our bootcamps. I have allowed plenty of time for Q&A as well as plenty of time to teach you a whole heap of new drills.

Tickets have just gone on sale today. There are 12 early bird tickets for just £60.

Book your tickets online.

###

Image: Wilson Bilkovich

It’s Just A Roll Of The Dice

Today’s heart starting workout is courtesy of Sammie Kennedy, you can check out more about her at SammieKennedy.com

double rainbow

Feeling Lucky?

Grab your dice and get ready for a fun workout! For this workout you will need a single “die” or one of a pair of dice.

Here’s how it works –

Your workout will consist of 12 exercises completed in the order shown. Each exercise will be allotted 60 seconds so set a timer that you can see the 60 seconds count down (online interval timers on a laptop are great to keep track or iphone timers like “UltraTimer”).

Kyle here, I really like A HIIT Interval Timer on my Android phone.

Be sure to warm-up first before beginning this exercise rotation!

How To

Roll the dice and see what number you have rolled.

Multiply that number by 10 and that will be the number of seconds you will perform the exercise.

Whatever time you have remaining in the 60 seconds is your REST before you move on to the next exercise. As an alternative to rest I have outlined a few static hold exercises you can perform until the next 60 seconds begins if you’d like more of a challenge.

Immediately roll the dice again and continue with the next exercise on the list at the start of each 60 seconds.

Once you have completed all exercises in the list, rest for 1 minute. Repeat the circuit 3 times.

Exercise List

  1. Sumo Squats
  2. Pushups
  3. Foot Fire
  4. Alternating Lunges
  5. Tricep Dips
  6. T-Jumps
  7. Curtsy Lunge
  8. Plank Rows
  9. Mountain Climbers – Can modify to a high knee run or march
  10. Squat Jacks – Can modify to regular jumping jacks
  11. Plank Hip Rotations – Can modify to regular plank
  12. Burpees – Can modify to squat

Static Hold Exercises (Optional during the remainder of the 60 second period)

Round 1 – Wall Squat
Round 2 – Plank
Round 3 – Sumo Squat Hold
Round 4 – V-Sit Hold

About Sammie

Sammie Kennedy is a Fitness Expert and Women’s Boot Camp Instructor in Toronto, Canada. She’s been teaching boot camps and transforming lives for nearly a decade!

Learn more about Sammie and her Boot Camps at www.SammieKennedy.com

###

Did you enjoy that workout? Good, I have a choice for you to make. Take the blue pill and sign up to our email list to get more workouts like this. Or take the red pill, submit your own workout and see how awesome it feels to share with others.

###

Image (CC): oskaree

Countdown To The Holidays Workout

The Twelve Days of Christmas is a workout that every bootcamp should do around this time of year. Thanks Jamie for this rendition!

christmas cat

Countdown To The Holidays

This is a great way to get into the holiday spirit.

It is based on the infamous song, “The 12 Days of Christmas”, where participants have various exercises performed as a build.

How to: Perform #1, then #2 & 1, then #3, 2, 1, then #4, 3, 2, 1, etc.

It seems easy as it begins but gets more and more challenging!  Total time is approx. 30 minutes not including warm up and cool down!

Supplies needed: mats, dumbells.

Perform

#1 One minute plank
#2 2 tuck jumps (jump up, knees to chest)
#3 3 side raises w/ heavy weights
#4 4 overhead presses w/ heavy weights
#5 5 Burpees
#6 6 Full situps with resistance
#7 7 Tricep push ups
#8 8 jump squats
#9 9 forearm plank jacks
#10 10 alternating jump lunges (both sides = 1)
#11 11 marine push ups
#12 12 power jacks

I play holiday music to help get everyone in the mood!

About Jamie

I am a mom of 2 great kids in Littleton, Colorado.  I teach kickboxing, BodyPump, Zumba and various bootcamps for commercial and corporate clients!  I love keeping workouts fresh and often use Bootcamp Ideas!

###

Share your favourite holiday themed bootcamp workout with everyone on Bootcamp Ideas! Click.

Image: Tommy Hemmert Olesen

###

Exercise Videos

(Click links if you can’t see videos)

Burpees

Marine Push Ups

Power Jacks

Sprint And Chipper Bootcamp Workout

Last week on our Facebook page I shared a TED talk about how the fitness industry in general is failing and why introducing play to fitness is so important.

Here it is in case you missed it.

If you can’t see the video click here.

Following on from that here is a workout I did recently where I introduced a bit of fun contest into the sprints.

My clients flew up the stairs round after round with out even realising how hard they were working until they got to the top.

Stairs

Run Don’t Walk

Type: HIT

Time: 45 minutes

Equipment: Mats, Bands, Cones, Stairs/Hill

Warm Up

Go for a 5 minute run with your group. We then played Peg Tag.

Main Bit

For this workout I split my group into pairs of similar fitness level. They will be racing each other at some point so they will want to keep that in mind.

I started half the pairs on the Sprints with me and I started the other half with my assistant trainer on the Chipper.

The time limit for each part is 15 minutes.

Part A – Sprints

This drill is adapted from one of the games we included in our new ebook Beyond Burpees.

You will need a set of stairs (60+ steps), a hill (40m or longer) or a stretch of grass (60m or longer). Half way up the stairs/hill/course place 1 to 3 cones per person.

I used cones easy to pick up like these ones.

Have pairs line up facing each other at the bottom of the stairs. These two lines are now the two teams. I called one red team and the other blue.

Pairs will sprint up the stairs attempting to score a point for their team.

To score a point:

Clients must attempt to get a cone to the top of the stairs. They can do so by being first to grab a cone and get it to the top of the stairs.

OR if their competitor grabs the cone first, they can still score a point by tagging their competitor before their competitor reaches the top.

So one can score a point by either getting the cone to the top uncaught or catch the other person before they do.

The pair returns to the start to race again (have other pairs race while they are returning) and the cone goes to the winning side.

To stop people waiting by the cones to tag the other person as soon as they grab a cone, set a short distance of immunity where you can’t be tagged. I used one 5 step flight of stairs.

Run through until all cones are used up or the other group doing the Chipper is completed. Add up scores and announce the winning team.

sprint game

Part B – Chipper

This part is much simpler then the sprint section.

Write on a whiteboard:

Normal  Advanced
  • 10 burpees
  • 20 push ups
  • 30 step ups
  • 40 box squats
  • 50 dips
  • 60 band rows
  • 10 burpee box jumps
  • 20 feet elevated push ups
  • 30 step ups each leg
  • 40 box squat jumps
  • 50 dips with legs straight
  • 60 band rows

Working by themselves, clients should aim to complete everything written on the whiteboard. Clients can choose between normal and advanced for each exercise.

Clients will need a bench or large step to complete exercises.

Cooldown

Stretch it out.

###

Did you like this workout? Great! Join our mailing list to get new ones every week.

###

Thanksgiving is coming up so be sure to send us your best Thanksgiving workouts to share with everyone. Submit them here.

A Slammin’ Bootcamp Workout

I ran a very belated Halloween workout with my groups last week. There was a lot of fun had and a good share of dramatic faces and hands. I really wanted to share it with you.

You could easily take the concept and rework for Thanksgiving or Christmas.

Werewolf Burpees

Werewolf Burpees

Slamaggedon

Time: 45 minutes

Equipment: Battling Ropes, Cones, Mats, Dead balls (medballs will do)

Warm Up

Indian Runs and then a game. I played Rock, Paper, Scissors Sprint.

Main Bit

Clients will want to get into pairs of similar level.

These groups will move from station to station every two minutes (when the trainer calls out). If they finish the station before the two minutes is up they can have a rest. Some stations are purposefully unfinishable so participants should just get as much done as they can in the two minutes.

Stations

Complete 2 to 3 rounds of the circuit.

A. Zombie Slam and Run.

One person running to cone 40m away and back and the other zombie slamming on ropes (1 arm at a time like an exaggerated zombie walk). Slammers and runners swap when runners get back.

B. Survival Station.

Complete the following strength exercises twice:

  • 10x Frog squats
  • 10x Nightmare running high knees – high knees on spot, 10 per leg
  • 10x Mind bending staggered hand push ups – regular push ups with one hand slight forward and the other slightly back, 5 each way
  • (advanced) 5x Werewolf burpees – burpees with a nice big werewolf leap at the top

*The advanced exercises are some extra work for your fittest clients done in addition to the other exercises.

C. Pumpkin Smashing.

Take it in turns with your partner slamming the dead ball. Do 2 slams each, then 4 slams each, 6, 8,…, 20.

D. Survival Station.

Complete the following strength exercises twice:

  • 10x Coffin sit ups (hold each others legs if necessary) – lie completely flat with your arms across your chest and then sit up while keeping your legs down
  • 10x Spider push ups – aka spiderman push ups
  • 10x Frightening jump squats – jump squats like you are jumping out at someone
  • (advanced only) 5x Ghoul get ups – rolling get ups

E. Body Part Hustle.

Run bags of body parts (sandbags) in either a bear hug carry or  on the shoulder from cone to cone (cones 40m apart). Then bring them back. You can do this drill with another pair (in groups of 4) if you have a lot of sandbags. Once all are delivered clients can rest.

F. Monster Walks.

With a partner warrior walking lunge to cone 30m (40m advanced) away and back. Rest once get back.

Cooldown

###

Do you like this workout? Does it make your life easier? Good. Sign up to our emailing list to get new workouts every week.

###

Pictures of some of the exercises.

Zombie Slams

Zombie Slams

 

Monster Lunges

Monster Walks

I set up the stations in a row.

I set up the stations in a row. Here you can see A, B, C, D and the sandbags are E.