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May 17, 2013

Interval Bootcamp Workout

I ran this workout this morning to much sweat, smiles and swearing so I had to share it with you all. Thanks to one of my trainers, Drew, for coming up with this awesome number.

sun explosion

Intervals of Destruction

Type: Strength, HIT

Time: 45 minutes

Equipment: Bands, Mats, Dumbells, Kettlebells, MedBalls, Interval Timer

The Workout

Split your clients into four groups. If you only have a small group you can have them do this together.

Set up four stations, each with two exercises as indicated below. Set a timer or use your stop watch to set the intervals 60 seconds, 30 seconds, 30 seconds, 30 seconds.

Clients will do exercise A for quality for the 60 seconds, then rest for 30 seconds, then exercise B for quantity for 30 seconds and then rest for another 30 seconds.

For example, station one would look like this:

  • 60 seconds of deep KB Goblet Squats
  • 30 seconds of rest
  • 30 seconds of fast Push Ups
  • 30 seconds of rest to change stations.

Complete one full rotation of the circuit and then take a 2 minute break before repeating again.

For those doing a 60 minute session, you should be able to complete 3 rounds of this circuit (with a 2 minute break at the end each time). For those doing 45 minutes you should be able to complete two full rounds plus the shortened Finisher round (see below).

The Exercise Stations

As always guys, if you haven’t got the equipment feel free to change the exercises to suit what you do have.

Station 1

  1. KB Goblet Squats
  2. Push Ups

Station 2

  1. DB Bent Over Row
  2. Band Shoulder Presses

Station 3

  1. MedBall Slams
  2. Speed Skaters

Station 4

  1. Plank Rocks
  2. Tuck Jump Squats – get low into a squat between each tuck jump

Finisher

For a shortened round to fill in time at the end do one circuit of 30 seconds, 30 seconds, 30 seconds. That is 30 seconds of exercise A, 30 seconds of exercise B and then 30 seconds of rest to change stations.

Cooldown

Stretch and ask clients what kind of stuff they would like to do more of at your bootcamp.

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Image: Daniele Zedda

Filed Under: HIT, Indoor, Outdoor, Strength Tagged With: , , , , , , , , 2 Comments
May 9, 2013

A Circuit Workout With A Twist

I created this workout partly because we are doing lots of circuit training at our bootcamp at the moment and partly because I wanted another reason to use the big dice I bought for bootcamp Monopoly.

20130406_092827

Roll The Dice

Goals: Circuit, Strength

Time: 45 minutes

Equipment: Bands, Mats, Battling Ropes, Dumbells, Cones, Dice

Warm Up

Start with some of your favourite mobility drills. For this workout I did Windmills (as in the kettlebell exercise, just without kettlebells) and Lateral Lunges with a reach overhead. Don’t stress too much if you don’t know what they are, just search mobility exercises on YouTube.

Then go for a 5 minute run. Include high knees, butt kicks and walking lunges.

The Drill

Part 1

Pair clients up into similar fitness levels. Pairs should begin by completing – in order – one complete round of the circuit at their own pace.

Part 2

As pairs complete the circuit assign them a number of additional stations to complete (for example: those that completed the circuit first I have 16 stations too, those that completed last I gave just 10).

They should start completing those additional stations immediately, however not in order.

One person from the pair will run into the centre of the circuit and roll a single die. The pair will then progress 1 to 6  stations (depending on the die result) forwards and complete the station they land on (just like in a board game).

Pairs should repeat this process, working their way around the circuit until they have completed all of their additional stations. Have them take drink breaks as needed.

The Stations

  1. Dumbbell Bent Over Row x20
  2. Band OH Squats x20 – hold band overhead
  3. T-Push Ups x12
  4. Prone Eagles x10, Coffin Sit Ups (partner hold legs) x10
  5. Rope Slams (partner hold other end of rope) x20 each
  6. Jump Lunges x12 immediately followed by Walking Lunges x20
  7. Band Rows x25
  8. 10m Shuttle x10 (5x up and back)

Cooldown

Stretch

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Image by me
Also thanks to Garry for some of the videos.

Filed Under: Circuit, Indoor, Outdoor, Ropes, Strength Tagged With: , , , , , , 1 Comment
April 24, 2013

Hilly Bootcamp Workout

I wanted to include an extra running workout in my last bootcamp so I came up with this.

Running up hills are great because they put a lot less stress on the knees compared to running on flat ground. The only down side is that it can play havoc on clients with tight ankles and calves so make sure you warm up thoroughly first.

Up Top

Type: Running

Duration: 45 minutes

Equipment: None (maybe just some mats)

Warm Up

500m run as a group. Left, right, up, down, forwards, backward warm up.

Total warm up time should equal 10 minutes.

Hill Drills

The hill I use is longer at one end than it is at the other. So for today’s drills I placed the fitter clients down the longer end of the hill and the beginner clients down the short end.

You can create the same effect by setting up cones part way up the hill for beginners and intermediates. Advanced clients would run to the top.

Take a short drink break between each round.

Round 1

  • Walking lunge up hill
  • Walk/slow run back down
  • Mountain climbers – 15 each leg
  • Lateral stepping push ups – 5 each direction

Complete 5 rounds.

Round 2

  • Squats – 20 reps round 1, 15 reps round 2, 10 reps round 3, 5 reps round 4
  • Sprint to the top of the hill
  • Walk back down

Complete 4 rounds.

Round 3

Complete 3 rounds.

Round 4

  • Broad jumps up hills (long jumps)
  • Walk back down
  • Nose to knee – 10 each side

Complete 2 rounds.

Cooldown

Stretch out and tell you clients more about how awesome running up hills is.

Update

You may have noticed an absence of me from the website and Facebook page recently. That is because I have been travelling like a mad man around Australia to attend friends and family weddings.

First Hobart, then 2 weeks later Brisbane and then the weekend after that Perth.

My frequent flyer points went up but unfortunately my spare time disappeared. Also unfortunately due the quick nature of the trips I was unable to meet any of you lovely trainers. Never fear, things will be back to normal from now.

Enjoy!

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Filed Under: HIT, Running Tagged With: , , , , , , Leave a Comment
April 8, 2013

Bootcamp Boxing Circuit

I thought I would try something a bit different with my campers last week. Normally I do intervals when we do boxing but this time I decided I would let them loose at a self paced circuit.

Partner Boxing

Boxing Circuit

*I got very creative with the name :)

Type: Boxing, Circuit

Duration: 45 minutes

Equipment: Boxing Gloves, Kick Pads, Sand Bag, Heavy Bag

Warm Up

Shadow boxing using some of the drills below.

Circuit

Set up the following eight stations in a large circuit. Clients are to complete the circuit in order at their own pace (they will need to be in pairs).

I had intended for my class to do the circuit twice, but we only ended up getting through it once due to some overestimating on my part. If you want your group to do 2 rounds read my suggestions below each station.

Stations:

1 – Punch Ladder and Squat Thrust Combo

Boxer does 20 jab-crosses. Both boxer and pad holder do 2 squat thrusts (burpee without the jump and push up). Boxer does 18 jab-crosses. Both do 2 squat thrusts. Boxer does 16 jab-crosses and so on until the final round of 2 jab-crosses.

To speed this one up go down by 4 punches each set instead of 2.

2 – Ground and Pound

Straddle (mount?) a heavy bag lying on the ground and do 100 punches. Partners take it in turns to complete (one rests, one punches).

Do 50 reps to speed this one up.

3 – Squat Station

10x Squat Jumps followed 10x (each side) Sandbag to Shoulders (squat down and lift sandbag off ground to one shoulder, place back on the ground and repeat). The pair completes this station together.

Do just 5 reps of each exercise each round to speed up.

4 – Boxer’s Shuttle

Set up two cones 10 metres apart, lets call them cone A and cone B. The pair start at cone A with the boxer doing 20 uppercuts. Then the boxer runs from cone A to cone B, back to cone A and then finishes on cone B. Meanwhile the pad holder just trots over to cone B and waits for the boxer. Repeat for a total of 6 times and then swap pads and gloves.

To speed up just do 3 rounds each.

5 - Punch Ladder and Push Up Combo

Boxer does 2 jab-crosses. Both boxer and pad holder do 2 push ups. Boxer does 4 jab-crosses. Both do 2 push ups. Boxer does 6  jab-crosses and so on until the final round of 20 jab-crosses.

To speed this one up go up by 4 punches each set instead of 2.

6 – Kick Me

Set up a couple of kick pads at this station. Partner A does 10x front kicks (each side) and 10x knees (each side). Repeat 2 more times for a total or 3 times. Swap and repeat for partner B.

To speed up just do one round each.

7 – Core station

10x side plank high 5′s (each side) and 10x partner plank low 5′s. Repeat for a total of 3 times.

To speed up just do one round each.

8 – Box and Push

Set up two cones 10 metres apart (cone A and cone B). The boxer does 4 hard jab-crosses immediately followed by 4 fast jab-crosses. Then the boxer pushes pad holder from cone A to cone B. Repeat again at cone B for total of 4 sets. Swap pads and repeat.

To speed up just do two rounds each.

Stretch

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Filed Under: Boxing, Circuit Tagged With: , , , , 2 Comments
March 21, 2013

Really Simple Bootcamp Workout

It’s been a while since I put up a good ol’ circuit workout. Not all of your workouts will end up being works of art. In fact the simplest one’s to explain will usually result in your clients working the hardest because they can just focus on getting it done.

I used this workout as an introduction to a new round of bootcamp. It got the campers familiar with many of the key exercises we do at bootcamp and kept them moving for the full session. The emphasis on this workout is simplicity.

simple water

Mini Circuits #3

Goals: Strength

Time: 45 minutes

Equipment: Mats, MedBalls, Markers

Warm Up

Mobility warm up exercises. This video has three good ones to teach your campers.

Circuit 1

Split the group into 5 groups. Group members should be roughly the same fitness level. Rotate stations when runners (on station 5) finish.

Complete circuit twice.

  1. Yoga Push Ups
  2. Frog Squats (first exercise in the video above)
  3. Plank
  4. Alternating Lateral Lunge
  5. Run 2 laps around the circuit – timekeeper

Circuit 2

Circuit 2 is a timed circuit. The group will need to be redivided up into 4 groups.

Change stations every 2 minutes and complete circuit twice.

  1. Do 1 Hand Release Push Up (HRPU), run to a cone 10m away and back, do 2 HRPU, run again, do 3 HRPU, etc until time is up.
  2. MB Squats x10 then BW Walking Lunge to cone 10m away and back. Repeat.
  3. Speed Skaters x10 then Mountain Climbers x20 then walk around cone 10m away and repeat.
  4. Plank with forwards reach x5 each side then side plank reach unders x5 each side. Repeat.

Circuit 3 (optional)

If you are doing a 60 minute workout, add another circuit here.

Cooldown

Stretch. In the evenings I like to go around the group and ask my clients what they are having for dinner while we are stretching.

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Filed Under: Circuit, Indoor, Outdoor, Strength Tagged With: , , , , , , Leave a Comment
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