A trend I’m seeing at the moment is that the park you choose to run your bootcamp can play a big part on the success of your bootcamp.
The more hills, stairs, benches and railings you can use, the more variety you can offer at your bootcamp sessions (before you even spend a cent on equipment).
All For Show
Type: HIT, Cardio
Time: 45 minutes
Equipment: Stairs, Railing, Benches, Bands
Have clients find a pair or pair them up yourself. Pairs should be evenly matched speed wise.
Keeping the pairs together, split the group into two groups. One group will head to the stairs, the other group will start on the benches.
If you have a small group there is no need to split up. Do group 1’s drill together and then group 2’s drill together.
Group 1 starts here.
Pairs race to the top of the stairs one pair at a time when the trainer yells ‘Go!’. Once they get to the top, pairs should walk back down.
Continue until group 2 have completed drill 2 or a timer for 10 minutes is up, which ever comes first.
Group 2 starts here.
Working with their partner – and keeping them motivated – clients will complete 3 rounds of the following circuit. Round 1 they do 30 reps each, round 2 – 20 reps each and round 3 – 10 reps each.
- Rows on railing/Band Rows
- Box Jumps (regression: step up squats)
- Hand Release Push Ups
Once completed, the group travels over to the stairs to complete drill 1.
Drill 1 and 2 will take around 20 minutes to complete total.
Completed all together as a big group once both groups have completed drill 1 and 2.
Break clients into groups of three (with similar fitness levels).
Team member 1 does right leg step ups.
Team member 2 does left leg step ups.
Team member 3 does a plank with knee taps – 15 reps each side.
Team members rotate rolls once the plank with knee taps is complete. Beginner groups should aim for 4 rounds, intermediates for 5 rounds and advanced groups 6 rounds.
Melbourne Meet Up and Workshop
I’m back in Melbourne next month and I’ve been asked to put on a training session.
It will be about 3 hours of time and be chocked with drills and good times.
I’m opening it up to whoever would like to come. To register your spot, it’s only $25.
If you can’t make the workshop I’d love to see you anyway so we are having drinks on the same day, let us know if you are coming so I can organise it with the bar.
How would you like your workouts?
This week and last I have been adding the 30 something new workouts to the improved and enhanced new version of The Little Bootcamp Book of Workouts and I need your help with something.
What order do you like the workouts in in this type of book?
- By type of workout (Strength, Running, HIT, etc)?
- By equipment needed?
- In the order that you should use them with your group?
- Advanced, beginner etc?
Let me know in the comments below or on Facebook. That would be a HUGE help to me.
I’ll be releasing a preview of the new book in the next week, so make sure you are on our mailing list (sign up below) to get your hands on that.
P.S. Owners of the original version of Workouts will be upgraded automatically when the new version comes out.