A Glute-licious Bootcamp Workout

We all know about the posterior chain right?

No? The posterior chain refers to the group of muscles running down the posterior (back) of your body. Usually people are referring to the glutes, hamstrings and lower back muscles (QL, ES).

All those muscles which tend to get neglected in our day to day lives. To remedy this I put together a workout for my clients to really work that area. It’s called:

Littlebootcamppics (85 of 158)

Hips Of Glory

Type: Muscular Endurance

Equipment needed: Large tyre for flipping, marker cones, car tyres, kettlebells, 6 sided die (d6)

Set Up

This workout is all about getting the glutes working.

Clients will need to group up into 6 mixed fitness groups – one for each station. Groups will rotate around the circuit when the timekeeper station is complete.

Complete two laps of the circuit.

Stations

Each station will keep exercising until the timekeeper station is complete.

Station 1

Keep repeating the following superset:

Station 2

Keep repeating the following:

Station 3

Tyre See Saw Pass – Two people face each other with the tyre in the middle. Clients take it in turns flipping the tyre towards the other and catching it before it hits the ground.

Station 4

Lateral plank walks. Set up 2 cones 5m apart. Groups take it in turns going up and back.

Station 5

Keep repeating the following superset:

  • Split Squats x10/leg – keep back leg straight at the hip.
  • KB Deadlift x10

Station 6 – Timekeeper

Tennis ball shuttle with 4 balls. Set up 5 cones in a row, each 5m apart. On cones 2 through 5 place one tennis ball on each. Leave cone 1 empty.

Starting at cone 1, one team member brings in the balls by sprinting out to a cone and retrieving one tennis ball at a time. Then another team member takes them back out. Repeat. Once all balls are back out for the second time it’s time to change stations.

Dice Finisher

To be done after 2 laps have been completed and a rest break has been taken.

Use the stations above but introduce a 6 sided die. Groups roll the die, the number the die lands on is the station they go to. Keep going until stretch time.

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Do you love using tyres (and ropes) at your bootcamp?

Awesome! Equipment like car and truck tyres, battling ropes and sandbags give a real authentic feel to your bootcamp.

Transporting such items may restrict you from using them regularly, but they are great fun to get out a few times a month for some tough workouts.

If you are struggling to keep coming up with interesting things to do with your tyres or if you have been wanting to get some tyres and ropes but have no idea of where to even look then I might be able to help.

Next Monday I am bringing out The Little Bootcamp Book of Tyres and Ropes. This is the first manual I’ve done since taking on Bootcamp Ideas full time and I think you will really be able to tell by the quality of it.

You can read more about it here.

Enjoy!

- Kyle

Hills, Tyres and Sandbags! Oh My!

Today’s workout was one I had the privilege of attending at Bootcamp SE16 run by Stephanie Henderson. Check her out at Pro Impact Fitness.

Steph’s bootcamp is set on the edge of a giant hill. Around the base of the hill runs a path and up one side there is also a set of stairs. The lookout point at the top is encircles in a metal railing which are great for inverted rows.

You would be hard pressed to find a better bootcamp location!

I, of course, had to take notes and photos so unfortunately (read: fortunately) I didn’t actually participate in the bootcamp. I just watched and encouraged.

So here for you today, I have a progressive workout featuring hills, stairs, good old tyres and sandbags. If you don’t have sandbags and tyres, for most of this you can use dumbells or kettlebells instead.

se16 hill

Hill Battle

Equipment needed: Tyres, Short Ropes, Sandbags

Warm up

Start off with some easy stair runs and then mobility work for each joint.

Drill 1: Upper Body

This is an accumulator drill Each round you will add a new exercise. Here’s how to do this drill:

  • Start with exercise 1 and 2. Wait until everyone has finished and had a short break.
  • Then do exercises 1, 2 and 3. Wait again for everyone to finish and have a short break again.
  • Then do 1, 2, 3 and 4. Short break.
  • Then 1, 2, 3, 4 and 5. Short break.
  • Then finially 1, 2, 3, 4, 5 and 6. Finished!

The exercises for drill 1 are:

  1. Tyre Press x10 – Grab the tyre on the inside. Do a controlled clean and press from the ground.
  2. Bear Crawl up hill
  3. Pull Ups x20 – On the railing
  4. Dips x20
  5. Crab Crawl down hill
  6. Push Ups x20

Take a longer drink break and prepare for the next round.

Here’s a short video of round one. Click to view on Instagram.

Drill 2: Endurance

Run around the bottom of the hill (approx. 150m) with one of two options:

Beginners/intermediates: Tyre carry on shoulder.

Advanced: Place a sandbag inside your tyre. Loop a rope around the tyre and drag it behind you.

2014-05-03 11.07.16

Drill 3: Lower Body

Drill 3 runs the same as drill 1 but this time with a new set of exercises. Start with just 1 and 2 and complete four more rounds adding an extra exercise each round.

Exercises:

  1. Jump Squats x10
  2. Overhead Sandbag Carry up hill
  3. Jump Lunges x20
  4. Overhead Squats x10
  5. Calf Raises on step (bear hug sandbag) x20
  6. Sandbag Carry down hill

Cooldown

Finish off with some partner assisted stretches.

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London Workshop was great fun!

Thanks again to the 17 awesome trainers who battled the traffic and half closed tube system in London to come to the Bootcamp Training Ideas workshop last weekend.

The weather was in fine form. I will aim to get the photos editing and up in the next couple of weeks once my travel has settled.

There was some really terrific feedback about the drills and the workshop which we will use to make it even better next time. Yes, there will be a next time!

I learnt a lot too, like in future I want to always run one of these events with two trainers. Even with the smaller group I didn’t feel like I got a proper chance to talk to you all one by one. That is something to take note of in your own bootcamps. Can you really be giving everyone personal attention if you have 20+ clients and just one trainer?

2014-05-03 15.27.10

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Images: Bootcamp SE16

Long Interval Circuit Workout

Today’s workout is from Trevor Shoulders. He has not only included a very fun looking workout but also some great tips on planning your sessions.

Thanks Trevor!

Tyre pull

Choosing your location

First off you need to get access to a large indoor venue that can take a pounding or find a private-ish outdoor setting that can accommodate your needs.

Want my advice? Do it outside. Even though you’re at the mercy of Mother Nature, people enjoy being outside and are more comfortable in an open area.

For me, I’ve chosen an abandoned parking lot outside of the gym I train for, yes its convenient but you may not be as lucky.

Planning the session

Decide what types of exercises you want your clients performing BEFORE you start planning this. Trust me it saves a lot of headache.

The routine I’m going to list below is a combo of strength training, plyometrics, body weight and agility training. Again, lucky for me I have resources and am able to get equipment easily and cheap. I enjoy abstract training, meaning I use unconventional equipment, such as sledgehammers; tractor tires; and sandbags. No, it’s not a new thing but still I enjoy it.

Base your own camp on what YOU want and what your clients want. Also, remember our first topic, make sure your venue can accommodate the style of training you plan on doing.

Make sure you’re insured

Lastly before we start talking exercises, make sure you cover your back. I learned the hard way that just because you know someone well and they get hurt during your camp, doesn’t mean they won’t sue.

So, in saying that, draft up a contract of sorts that covers your legal side so that any injuries can’t be placed on the landlord/owner of property or yourself. You’ll have to do your own research on this topic though.

The Workout

Now, down to business, let’s set up some circuits with 2-3 people per station. The purpose for this is to build some healthy competition between the group members as well as allowing them to motivate one another when your attention isn’t on them.

I’ve had a lot of success with one of two options;

  • either pair up men and women with similar strength/body comp;
  • or put opposites together (i.e. an experienced individual with a less experienced person).

I’ve had less luck with the latter of the two but it works in some scenarios.

Next I suggest giving a rundown of how to do each exercise if you haven’t already planned on doing so, it may seen redundant to some but to the individuals who might be boot camp newbie’s, it may be a lifesaver.

Depending on your class size, you’ll have to remove/add some of these circuits; the one below is designed for a group size of 12 with partners of 2, or 18 with partners of 3.

This is a timed circuit. 2 minutes of straight exercise, followed by a 1 minute recovery period. I suggest you get a whistle.

1. Alternating Tire Pulls

This is a taxing exercise, no matter the length of the pull, it will leave your quads and calves burning and gasping for air. I recommend 20-35 ft for each pull. It’s long enough to get them burning, but short enough to alternate a few times.

Have your first participant start at your go line, and you’re second at the finish, once client 1 has reached the end point, client 2 can pick up and go immediately. If using a third, have them wait at the go line for client 2 to finish.

Set up is easy, go to your nearest SS Tire or tire repair center and ask for a retired tire, take your pick of sizes and enjoy. You can fashion a harness yourself, get creative, or use Google, it’s a wonderful thing.

2. Lunge and Jack

One of my personal favorites, 20-30 ft lunges (can use extra weight) with 40 jumping jacks on the end of each distance.

As we know, lunges are great for the glutes and quads and don’t forget the calves and shoulders for the jumping jacks. You’ll have your clients panting at the end of this one.

3.Sledgehammer Swings

For this you’ll need another tire, a big one. Get a few sizes of sledge hammers (6, 8, 10 etc).

Just like you’d chop wood or nail a stake into the ground, hit the wall of the tire with all your might

This is a great Ab workout with plenty of accessory muscles at work. The shoulders, lats, and arms all come into play here. You can have the clients alternate in 30 second or 30 hit intervals or let them all go at once. I recommend having multiple tires for this.

Since the tire absorbs a lot of the force of the hammer, it’s a low impact exercise but watch for that bounce back. Time to take some frustration out, take that hammer and let it out!

4. Plank to Sprint

Another cardio blaster here, hold a standard (or modified if needed) plank for 20 seconds (have them count aloud to one another), at the end of the time you’re client should bring their dominant leg up under them into a sprinters stance and take off into a full blown sprint.

I suggest shorter distances like 10-15 ft so 1: they don’t get too winded, and 2: you allow even distribution of each exercise.

5. Medicine Ball Pass to Jump Squat

Great for challenging each other and keeping pace with your partner.

Have your clients stand 10ft or so away from one another and chest pass an 8 or 10 lbs medicine ball 10 times (5 per person). At the end of that cycle, each person should do 5 jump squats, preferably together.

Squats are great for the lower back, quads, glutes and calves especially when you add in the plyometric movement of a jump, then add on to the chest; triceps and Ab torture you’re getting from the passes, gonna be sore tomorrow.

6. Lazy Burpee

Although the name may suggest it, this is far from your couch potatoes version of a workout.

Start in the down phase of the push up, explode up into the up phase of the pushup and immediately tuck your feet under you as if you are about to perform a  full blown burpee, finally kick your legs back out and go back to the down part of the pushup. Hence the “lazy” piece.

Repeat circuit as necessary to fill time allotment.

About Trevor

I’m a Graduate of the University of Kentuckly with my degree in Kinesiology and Exercise Science and an ACE CPT.

I have completed multiple races such as Tough Mudder, Spartan Races, and many other military obstacle course events. I enjoy all forms of exercise and live to be active. Please let me know if I can be of assistance in your personal or company pursuits.

More circuit workouts

Kyle here again.

Not to be a crazy salesman here or anything, but if you like circuits you may want to check out Leon Melnicenko’s new ebook Team Competition Circuits.

It comes with 40 circuit drills and a whole bunch of guides on how to improve running the business side of your bootcamp. Just thought I’d let you know!

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A Commonwealth Approved Bootcamp Workout

While staring absentmindedly at a picture of the Australian flag over the Australia Day weekend I had the idea for this workout.

It was simple and involved tyres and ropes which my clients always get a kick out of using.

(By the way that heading is very tongue in cheek)

yarn bombing

Union Jack Attack

Time: 45 minutes

Equipment: MatsCones/Markers, Battling Ropes, Skipping Ropes

Set up all equipment and stations in the centre of a large rectangular field (I used a cricket pitch). This will act as the centre of the union jack.

Place cones at each corner of the rectangle as well as half way along the perimeter along each side (8 cones total). These act as the points of the union jack.

union jack diagram

Form your bootcamp group into teams of 5 or 6 mixed fitness level clients.

Each team must complete two rounds of the circuit set up in the middle.

In between each station the team must run one leg of the Union Jack while carrying a battling rope on their shoulders before completing the next station.

Have a team take a drink break after their first circuit.

Exercise Stations

1. Tyre flip, jump and sprint across 30 meters. Description on Instagram.

2. 20 two handed rope slams each with their teams battling rope. Team members will need to take it in turns as only one person on either end of the rope can go at a time.

3. Overhead tyre lunges across 30 metres (15m up and back). Description on Instagram.

4. 100 skips (jump ropes) for each member.

Example

Just to clarify the order of exercise here is a little sample of what a teams workout might look like:

  • Run to left most point of Union Jack and back
  • Complete tyre flip drill
  • Run to upper-left point and back
  • Complete 20 rope slams each
  • Run to upper point and back
  • Complete overhead tyre lunges
  • Run to upper-right point and back
  • Complete 100 skips each
  • Short drink break
  • Run to right point and back
  • Complete tyre flip drill
  • Run to lower-left point and back
  • Complete 20 rope slams each
  • Run to lower point and back
  • Complete overhead tyre lunges
  • Run to lower-right point and back
  • Complete 100 skips each

Total workout time = 25-30 minutes on a good sized field.

I hope your group gets a kick out of this workout!

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Images: Yarn Bombing by George Rex, Bootcamp Ideas Instagram

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P.S.

In case you missed it. Garry and I have just opened the doors to our first ever live bootcamp training ideas workshop.

New South Wales residents, you can expect some new workout ideas, plenty of fun and a chance to pick our brains over lunch afterwards.

Early bird tickets are available for this week only at $99.

Find out more information.

- Kyle

Team Military Style Bootcamp Workout

This weeks workout is from Grant Jansen. Thanks Grant! It looks like a killer.

walk on

Barracks Bombshell

Purpose:  To test whole body muscular endurance and aerobic conditioning

Duration:  60 Minutes

Equipment:  Tyres, cones, cargo ropes, sandbags, car, timer

Method

1 x 60 minute workout.  Teams are to be split into groups of even numbers and ability.  Failure to complete the workout in the time will result in a nil result for that workout.  Each team must get the workout signed off by the observing instructor prior to returning to the Barracks.  Each team has 45 minutes to complete the workout.

Warm Up

5 minutes running around each of the workouts.

Workout

Working as teams.  After completing the “Barracks” Workout, each team must proceed to the next workout on their workout sheet (click to see sample workout sheets).  All members must complete the distance/ rep for the workout.  In between workouts, each member must complete each exercise at their Barracks.

At the Barracks, team members must rotate one exercise at a time after all members have completed their 10 reps.  The Barracks is completed once all team members have completed 10 reps of all 4 exercises.  Points are awarded for each team finished.  16 – 14 – 12 – 10 – 8 – 6 – 4 – 2

For the duration of the Boot Camp we were awarding team points for various challenges and the top team won a prize at the end.  The points awarded for this workout were where the teams finished i.e. 16 points for first 14 for second etc.  This gave them the incentive to work harder as the second group in each team were of a lesser fitness level and had reduce reps to do.

Barracks – Sit ups – Push Ups – Squats – Side Planks

Team Workout 1.  Stairway to Heaven

Each team member must complete 3 stair climbs with 5 burpees at the top.  Once the stair climbs are completed return to the barracks.

Barracks  – Sit ups – Push Ups – Squats – Side Planks

Team Workout 2.  Overhead Tyre Carry

Each team member is to carry a tyre overhead to a cone 50 metres away and return.  Once everyone has completed the carry, return to the barracks.

Barracks – Sit ups – Push Ups – Squats – Side Planks

Team Workout 3.  Hill Crawl

Each team member is to bear crawl from the bottom of the hill to the top 3 times.   After each rep is completed the team member runs back down the hill.  Once all reps are completed, return to the barracks.

Barracks – Sit ups – Push Ups – Squats – Side Planks

Team Workout 4.  Vehicle Pull/ Push.

Each team is to pull a vehicle over a 50 metre distance and then push it back to the start line.  Once completed, return to the barracks.

In the car they have a team member driving.  They have to push it over the 100 m distance first then drag it back by the rope fixed to the tow ball.

Barracks  Sit ups – Push Ups – Squats – Side Planks

Team Workout 5.  Burpees

Each Team member must perform 30 x burpees.  For the elite groups, each male is to perform a burpee double push up to each female performing 1 push up.

Alternate Team Workouts

Grant also included a similar workout with some alternative missions you could sub in.

Team Workout.  Heart Break Hill

Each team member must complete 2 x 50 m hill sprints.  Once the hill sprints are completed return to the barracks.

Team Workout.  Overhead Rope Carry

Each team is to carry 2 x ropes around the distance of the oval.  Once back to the start point, return to the barracks.

Team Workout.  – Medicine Ball Throw and Chase

Each team member is to perform a medicine ball overhead throw.  Once thrown they run after the ball, collect the ball, repeat for the length of the football field.  Once they reach the end of the football field roll the medicine ball back to the start point.  Once all team members are back at the start point return to the barracks.

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Image: The U.S. Army