If you took a break for 2 or 3 weeks from running your sessions over Christmas and New Years then chances are that your bootcampers probably haven’t done much exercise wise in a few weeks (but that’s OK because you probably didn’t do much either. Ha!).
Today’s workout is the workout I used at our first session back last year.
Your existing clients will be feeling de-conditioned and you will probably have a few New Years Resolutioners joining your ranks so a simple strength workout like this covering common bootcamp exercises like push ups, squats and lunges is a perfect way to start back.
Type: All Rounder, Strength
Time: 45 minutes
Set up around 10 cones in a circle.
Start with clients running around the cone circle. Then have clients stop and do 3 jumping jacks at each cone before moving around the circle to the next one. Then after a minute change to 3 frog squats and then after another minute change to plank jacks.
Change directions and keep changing exercises every minute.
Part 1 – Suicides
Walking Lunge Suicides
Set up 6 cones in a line with 5m between each cone. Half the group lunges to the first cone and runs back. The other half rests then copies once the first group gets back.
Then the first group lunge to the second cone and runs back and so on, you get the idea, until the second group lunges to the last cone and runs back.
Walking lunges must be completed in sync ie. the group should be in a line shoulder to shoulder.
Resting group doesn’t just hang out. They do:
This drill is completed individually at the same time.
Start with 10 low-low-low squats at the baseline before the suicide run, then 8 before the second run and then down by 2 reps each run until done.
Take a short break and then if there is time repeat the walking lunge drill. Swap glute bridge marches for sea turtles (10 reps).
Part 2 – 30, 20, 10
Complete 3 rounds of the following circuit. For advanced clients have them do 30 reps the first round, 20 reps the second round and 10 reps on the final round.
- HRPU (Change HRPU to regular push ups for beginners.)
- Band Upright Rows
Modify the reps to 20-15-10 for intermediates/beginners.
As per the Push Up/Row drill:
- V-sit (or crunches)
- Plank knee taps (Change plank knee taps to timed plank for beginners.)
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.