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

Bodyweight Partner Circuit Workout

Just a heads up. Later in the week I have something pretty cool to share with you all. It involves some new tools to help you get your work done so stay tuned for that.

Somehow, I have been able to get some work done between flights, exploring the UK, dinner and lunches with family, visiting Leon and camping. I must admit though, I had some seriously high hopes for getting more stuff to you guys that I just haven’t been able to meet.

For those who are interested I am now in Corfu, an island off the west coast of Albania and Greece. We are fortunate enough to have friends who are loaning us the use of their holiday house.

I have seen one small fitness centre that offers Karate and fitness classes. It’s situated above what looks to be a no longer used car garage. Other then that just walking up and down the hills each town is built on will keep you plenty fit.

I’m really excited to meet up with 18 trainers in London next week to exchange ideas and take them through some new drills. England was just a fantastic place and I can’t wait to meet some more of it’s people.

Now onto today’s workout.

This one is great partner workout.

The concept is simple and can easily be modified (via exercises or reps) for beginner to advanced clients and everyone in between.

Yea High Five

10 to 2 to 10

Type: Strength

Equipment needed: None (maybe just some mats and cones for the finisher)

How it works

Clients will be in pairs of similar fitness levels for this workout. Assign each pair as a beginner, intermediate or advanced pair (you could also call it level 1, 2 and 3).

One partner will complete the circuit as fast as possible while the other rests. Then they will swap roles.

After the second partner is done, the pair moves on to the next round. Each round they continue to take it in turns.

  • Round 1 – 10 reps
  • Round 2 – 8 reps
  • Round 3 – 6 reps
  • Round 4 – 4 reps
  • Round 5 – 2 reps
  • Round 6 – 4 reps
  • Round 7 – 6 reps (beginner pairs stop after this round)
  • Round 8 – 8 reps (intermediate pairs stop after this round)
  • Round 9 – 10 reps (advanced pairs stop after this round)

Each circuit should take around 15 minutes – including rest time.

Circuits

Circuit 1

  1. Marine Push Ups
  2. Jump Squats
  3. Side Plank Elbow Touches (gravediggers) (full reps each side)

Take a 3 minute rest after circuit 1, then begin circuit 2 back at round 1.

Circuit 2

  1. Deck Squats
  2. Reverse Lunges (full reps each side)
  3. Plank with Reach (half reps each side)

Finisher

Tabata sprints

If you don’t have room for sprints or it is too wet do a Tabata Medley of surfer jump squats and head banger push ups.

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For more workouts and to find out what is happening later this week, jump on our free email list. I’ll send you each weeks workout/tip straight to your email.

Burpee Filled Bootcamp Workout

This weeks workout comes from Jo Sharp at Sharp Moves.

Jo is a very generous and regular contributor to Bootcamp Ideas. Thank you so much Jo! Be sure to check out her other workouts.

burpees

Your link for 30 variations of burpees made me remember a favourite workout of Sharp Moves:

Burpee Add On Workout

Exercises:

Select 10 different kinds of burpees:

Some ideas for burpee variations can be found here and here.

1. Burpee

2. Burpee with prone jumping jack

3. Burpee with push up

4. Burpee with push up & prone jumping jack

5. Burpee suicide (down on to elbows then up onto hands)

6. Burpee with prone arm lift (lift one arm up replace then then other)

7. Burpee with bunny hop (jump to one side then the other)

8. Burpee with 8 mountain climbs

9. Burpee with one leg (change do other side)

10. Travelling Burpee

Workout:

Round 1 – burpee number 1

Round 2 – burpee no 1, burpee no 2

Round 3 – burppee no. 1, burpee no 2, burpee no 3. etc working through to all completed.

If you might to be really evil add a rep each exercise (burpee 1 – 1 rep, burpee 2 – 2 reps etc). Otherwise do just one rep per exercise.

About The Trainer

Hi Jo Sharp here from Sharp Moves Fitness I have over 18 years experience in the fitness industry. I bounce back and forth between  Sydney & Bali, where I run  fitness retreats in Byron Bay & Bali .I am a qualified bootcamp instructor as well as a pilates practitioner. Checkout www.sharpmoves.com and Sharp Moves – facebook for my online fitness challenges, fitness motivation and workouts.

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Image: Quick Meme

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Thanks for checking out this workout. I love getting workouts like this from you guys, it helps me provide more variety in the workouts on this site.

I would like to see one of your workouts too. Send it in via the submit a workout page to see it up on the website!

Team AMRAP Bodyweight Bootcamp Workout

I ran this workout last Friday. I don’t know if it was the fact it was Valentine’s Day or what but my groups were ferocious in their competitiveness to be the winners of this workout.

I hope it inspires the same enthusiasm in your groups.

garden chess

Who enjoys these random pictures I add to the workouts?

As Many As Possible

Concept

Form clients into handicapped teams of 4. If you have less than 8 people, form them into smaller groups and adjust reps accordingly.

Teams must complete as many rounds of the circuit as possible (AMRAP) in the given time. For each round they complete they score one point. Points are added together at the end of the game. Include partial rounds (¼ points per completed exercise).

The repetitions shown is the TOTAL number of reps the team must complete (eg. 100 reps/4 = ~25 reps each). Fitter clients can do extra for less fit clients. Teams may only move to the next exercise once ALL reps of the previous exercise have been completed.

The run at the end of the circuit is only completed by one member. The team chooses which member they want to send. The others can rest while they wait for that person to return.

Circuits

Circuit 1 – Upper (6 minutes)

  1. 80x push ups
  2. 80x mountain climbers (L+R=1)
  3. 80x railing dips
  4. One client runs 100m

Rest 2 minutes. Use this time to explain circuit 2.

Circuit 2 – Lower (6 minutes)

  1. 100x squats
  2. 80x high knees (L+R=1)
  3. 40x glute bridge marches (L+R=1)
  4. One client runs 100m

Rest 2 minutes. Use this time to explain circuit 3.

Circuit 3 – Full (8 minutes)

  1. 20x rolling get ups (use partner if need be)
  2. 40x tuck jumps
  3. 60x partner high 10 sit ups
  4. One client runs 50m

Total points from all 3 rounds wins!

Penalties - Stay strict on technique to keep things fair. On a third warning about technique, the client loses a ¼ point for their team.

Modification – For a 60 minute workout increase the first 2 rounds to 8 minutes and the final round to 10 minutes. Increase rest breaks between rounds to 3 or 4 minutes.

Exercises

Rolling Get Ups

Assisted Rolling Get Ups

Glute Bridge Marches

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Do you live in Sydney, Australia?

We will be covering AMRAPs and over a dozen other drills, techniques and games at a live workshop I am doing with Garry.

Bootcamp Training Ideas will give you some awesome new ideas and inspiration for creating great workouts in your own bootcamps.

Find out more.

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Images: Garden Chess by Beverley Goodwin

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More bodyweight workouts:

bootcamp bodyweight workouts

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