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

Incremental Bootcamp Workout

Near where I run my bootcamp there is a fantastic amphitheater.

I used this for the core of my workout but I’ll lay out the basic concept so that you can do something similar with your own environment.

The Amphitheatre

The Amphitheatre

Take 10

Time: 45 minutes

Equipment: Mats, Cones/Markers

Set Up

This workout contains 3 or more parts. The Counter, Drill A and Drill B.

You can add more drills if you like (C, D etc) for more variety or a longer workout.

How It Works

The Counter

Use this drill to keep track of how many rounds a client has done. It should increment by one each round.

Drills A and B

These can be anything really. I chose one to be a muscular strength circuit and the other to be more of a short intense cardio drill.

Alternate between drills in between each round of the Counter (see below for example).

Example

Here’s what I did.

The Counter

I set the Counter as a step up-squat combo.

Round 1 clients started at the bottom of the large amphitheater steps and did and did 1 step up and then squat, round 2 they started at the bottom but this time did 2 step up-squats.

Each round they added an additional step up squat until the final round of 10.

Step up-squat: step up onto a bench/step, perform a squat then step down or repeat upwards. Alternate stepping leg each rep.

Drill A

Run up the stairs and back down (around 60 stairs).

Drill B

Perform 10 reps of each exercise. Advanced clients should perform 15 reps each.

  1. Super Man Reach Push Ups
  2. Inverted Rows on railing
  3. Jump Squats

Super Man Reach Push Ups: Perform a regular push up. At the top of the movement raise 1 arm off the ground and reach in front of you. Stabalise with core and other 3 points of contact.
Return your hand to the ground and complete another push up. This time raise the other hand.

When the workout is completed in order it would look  like this:

  • 1x step up-squat
  • Drill A – run stairs
  • 2x step up-squats
  • Drill B – strength circuit
  • 3x step up-squats
  • Drill A
  • 4x step up-squats
  • Drill B
  • 5x step up-squats
  • Drill A
  • 6x step up-squats
  • Drill B
  • 7x step up-squats
  • Drill A
  • 8x step up-squats
  • Drill B
  • 9x step up-squats
  • Drill A
  • 10x step up-squats
  • Drill B

Clients started the step up-squats from the bottom each time.

I gave each client a cone that they moved one step higher at the end of each round so they could keep track of which step they were up to.

You can use lunges, push ups, suicides or anything you can really think of to replace the Counter. Go nuts!

Total Sample Drill Time: 25 minutes

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Christmas Bootcamp Boxing Workout

And now to continue with our Christmas Workouts! Here’s a boxing one I did this week.

Beautiful Christmas Trees in Field

Christmas Boxing

Time: 45 minutes (can be extended to 60 minutes with longer rounds)

Equipment: Boxing Gear, Cones

Warm up

Do a basic warm up and then move onto part 1 for the second part of your warm up.

Part 1 – Christmas Lunch Grab

Boxing pairs must grab as much ‘food’ as they can. To be able to send one of the pair out to grab some food they must first work for it by completing an exercise.

I had my pairs complete this simple shadow boxing combo:

Jab-cross, jab-cross, switch feet from orthodox to southpaw. Repeat in southpaw and switch back. x2

Once all the food has been picked up the game ends. Hopefully pairs have some matching boxing gloves and pads. If not have them trade with other pairs.

Food = one piece of boxing equipment (a focus pad or glove).

Part 2 – Christmas Waltz

Use these drills to work on your groups footwork. The pad holder should lead the movement.

Spent 2 minutes on each drill.

Combo 1 - 

Jab-cross, L uppercut, R uppercut.

Footwork: Between each combo move one step in a square.

Eg. Combo, step forward, combo, step left, combo, step back, combo, step right. Pairs should be back where they started.

Combo 2 -

Jab-cross, duck, R uppercut.

Footwork: Move in an ‘L’ shape like a traditional waltz.

Eg. Combo, step forward, combo, step back, combo, step left, combo, step right. Pairs should be back where they started.

Swap gloves and pads and go back to combo 1.

Part 3 – Another One, Please

Get your pairs into two lines, pad holders on one side and boxers on the other.

Start out everyone on the same two punch combo; jab-cross. Then ask one pair to add another punch/movement to the combo.

I let my group add a jab, cross, uppercut, hook or duck.

Then get another pair to add a movement and another and so on until you have a rather complicated combo that will test your clients coordination skills and memory.

Add punches every 20-40 seconds and cut the drill off at 4 minutes to let pairs swap over.

Part 4 – Knocking Out The Christmas Tree’s Lights

Set up around 13 cones in the shape of a Christmas Tree. Position pad holders at various cones around the tree excepting the cone at the top of the tree.

Boxers will complete three rounds of a combo before running in a clockwise direction to the next pad holder. At the cone at the top of the tree boxers will stop and complete 10 star jumps (jumping jacks) before continuing on.

The combo I used was jab-cross, uppercut-hook.

Continue for 2.5 minutes and then swap over.

boxing christmas tree

Cooldown

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Image: Photo Extremist