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The Incredible Bootcamp Workout

May 1, 2012 By Leave a Comment
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The next Avenger superhero to get their own workout is The Incredible Hulk. (Last week was Captain America)

When I thought about what I would include in a Hulk bootcamp workout I thought about lots of carrying, slamming and throwing so I decided that I would need to bust out the tyres and ropes for this session.

The Incredible Hulk Workout

Goal: Strength/Crosstraining

Time:  60 minutes

Equipment: Cones, Mats, Tyres, Ropes, ~120cm (4ft) Boxing Bag

Warm Up

Mobility: Hands Overhead Squats, Frog Squats, Reverse lunge with twist, No money, Seal Jacks

Huddle Shuffle

Setup

Today’s workout is self paced by the individual. Clients will rotate to the next station once they complete their current station.

Clients will aim to complete 3 rounds. Tell them that once 1/3 of the group is completed everyone will stop. Eg. if you have a group of 20 clients, after 7 have finished 3 rounds have the class finish the station they are on and stop.

Take 5 minutes to demonstrate  and explain each exercise.

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5x5x5 Strength Bootcamp Workout

April 5, 2012 By Leave a Comment
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Training low rep strength is challenging when all you have is some light weights and body weight exercises to use.

I like to tackle this problem with some low rep, sub-maximal training. Pick exercises that are challenging for around 6-8 reps. I would recommend using this workout between some higher intensity workouts.

5x5x5

Goals: Strength

Time: 60 minutes

Equipment: Bands, Mats, Cones

Warm Up

Multi-directional warm up

Concept

At their own pace clients will need to complete 5 reps of 5 different exercises in a circuit a total of 5 times.

To set up create 5 stations in a row 5 metres apart. Once clients get to the end they must run back to the start.

Rounds

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The Infamous Dynamic Endurance Workout

March 28, 2012 By 5 Comments
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This is another winner of a workout created by Rubin Allen for our bootcamp workout competition. I was initially concerned that clients would find this workout repetitive however it ended up being a favourite! Try it out if you haven’t already, see what you think.

Ask any questions you have for Rubin in the comments below.

Dynamic Endurance

Goals: Muscular Endurance

Time: 60 minutes

Equipment: Kettlebells, Medicine Balls, Mats, Interval Timer

WARM UP

Start with mobilising the joints with shoulder shrugs, arms across the body, above the head then step back then jogging round a square get them doing a sports specific warm up with breast stroke, front crawl, back stroke, passing the imaginary rugby ball to the sides, archery, ice skaters, boxing to the front, above and to the sides, side stepping etc

If it’s a new group blow a whistle and have every one sprint in for a handshake and back then dynamic stretching.

1ST DRILL (4 mins)

Place 2 sets of cones 12 metres away from each other. Have the campers line up at the starting point then explain as soon as they start, the clock is ticking they must run out perform 5 squat thrusts and then run back and lie down on their fronts and on every 25th second they repeat.

Carry this on for 4 minutes. Very challenging.

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HIT Your Clients With This Killer Bootcamp Workout

March 21, 2012 By 1 Comment
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This was one of those rare workouts that only took 15 minutes to come up with and just worked really nicely.

The workout, called Complex Sprints (not very interesting I know), is very high intensity so make sure you include it in a more mellow week and not back to back with another draining workout.

Complex Sprints

Goals: High Intensity Intervals

Time: 60 minutes

Equipment: Bands, Mats, Cones

Warm Up

After we run in file to the workout area we did:

  • Inch worms – 10m
  • Walking Single Leg Deadlifts – 10m
  • Spiderman Lunges – 20m
  • Shuttle runs gradually increasing speed – 10m x 10

Concept

Today we will be attacking our clients lactic acid energy systems. The workout consists of a non-stop set of exercises followed immediately by a set of sprints. The exercises must be completed in order (equipment permitting).

You will need to set up a 10m long sprint area and a 20m long sprint area. I used the same space and just popped a set of cones half way for the 10m sprints.

Due to the taxing nature of this workout long rests between intervals are going to be used.

Note: I have blatantly stolen Crossfit’s 21-15-9 repetition choices (although I’m using them differently).

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Upper Body Bodyweight Bootcamp Workout

March 13, 2012 By 4 Comments
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This past weekend was Labour Day (Labor Day for those from the USA) in Victoria so I was stuck with that conundrum of what to do when a session clashes with a public holiday.

I decided to do back to back workouts (T,W,F rather then M,W,F) and split up the body parts. This morning we did this upper body workout and tomorrow we will follow up with a Bootcamp Alliance workout called No Butts which as you can guess is lower body focused.

It’s a pretty straight forward workout (it follows the KISS principle well) as we usually have a few new people at the start of a new cycle. Here it is:

Big Guns

Goals: Muscular Endurance

Time: 60 minutes

Equipment: Cones, Mats, Interval Timer

Warm Up:

Suicide runs:

Set up 6 cones 5 metres (16ft) apart (25m total). Add some more cones so that you now have 6 lines.

Clients perform suicides, touching the ground at each ‘line’. On the second round have clients do 1 star jump on the furthest line, then 2 star jumps on the next and so on, On the third round do the same as round two but with push ups.

Drill 1 – 3 Person Circuits

See more on 3 Person Circuits. This is a straight line version rather than a triangle.

Split your group into 3 teams.

This drill works by having each team member perform a small 3 station circuit while competing with the other teams. One person on each team will be performing an exercise for reps, another will be performing a core exercise and the final team member will be running shuttles.

Once the first team member completes all of their reps they run forward and tag their team mate at the next line who then goes on and tags the third team member doing shuttles. The shuttle runner runs back to the baseline to perform push ups.

Tip: Use the cones from the warm up.

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Superset Style Circuit Bootcamp Workout

March 6, 2012 By 5 Comments
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As often as I can I have clients do circuits in pairs. I find two main things happen when I do this. Firstly, if one person forgets what to do at a station the other usually remembers which saves me from having to show 10 people how to do 5 different exercises each round. This means I can focus on technique and intensity over the group.

Secondly, I find that clients tend to work harder when they have a partner. Of course you must be careful who you pair them with or their mouths may get worked out more then the rest of them.

I like to ask my clients, ‘Are you here to socialize or exercise?’ Ideally, it’s good for them to do both, just not at the same time :)

Double Trouble

Goals: Strength

Duration: 1 hour

Equipment: Cones, Mats, Tyres, Ropes, Interval Timer

Warm Up

Rock, Paper, Scissors, Sprint warm up. Dynamic stretches.

How It Works

Split clients into 10 groups. If you have less then 10 clients see the alternate workout technique below.

In groups clients will move around the exercises in the circuit below. The way they move from station to station is a little different to a normal circuit.

To progress to the next station clients must spend one interval on both exercises at their current station.

For example: A group of clients must complete both B1 and B2 before moving onto station C. If they do B1 first they must then do B2. Another group of clients will do the opposite (complete B2 then B1). Then both groups will move to C. I hope that makes sense.

Rounds

Round 1 – 1 minute per exercise/drill, 15 seconds to change (12.5 minutes)

Rest 2 minutes. Explain rules of round 2 while resting.

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A Winner Of A Bootcamp Workout

March 2, 2012 By 4 Comments
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Firstly, apologies for the bad headline. I really can’t help myself. This workout was the winner of our recent workout competition so if you missed it, here it is again. Thanks to the NJ Fit Mom herself Jess Griffin for it’s design.

Acronym Bootcamp [AMRAP/EMOM/RPS]

Goals: Muscular Endurance/HIT

Time: 60 minutes

Equipment: Kettlebells, Dumbbells, Cones, Mats, Interval Timer

Dynamic Warm Up

4 cone drill:

Procedure: Four marker cones are placed 10 yards apart in a square configuration. The player starts by getting down in a three-point stance next to Cone 1. On the command ‘Go’, he jogs to cone 2, then shuffles (nice and low/hands out) sideways to cone 3. From there back-pedal to cone 4 and finish by turning and sprint through cone 1. Then player moves to side, does 5 inchworms and then repeats square. I run cycle 4 times per person.

Other info: The athlete must go around the outside of each cone and not knock down cone or they do 5 burpees. Each person starts when person prior hits the first cone. I also have them alternate lead leg on shuffles each time. NOTE: Diagram says sprint for from 1-2 because only picture I could find  It’s jog/shuffle/backpedal/sprint/5 inchworm repeat.

RPS Sprints:

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A Badass Bootcamp Fitness Test

February 24, 2012 By Leave a Comment
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This year I’ve decided that along with a small test at the start and the end of each bootcamp (such as 1 minute of push ups or a 1 mile run) I am also including some recurring workouts that will pop up during the year for my bootcampers. These workouts are special in that they can be measured and repeated constantly. Here is one of the workouts.

Note: This workout is quite challenging. Be sure to provide plenty of support and motivation throughout, especially to your less fit clients.

AMRAP Test

Goals: Crosstraining/Endurance

Duration: 1 hour

Equipment: Cones, Mats

Warm Up

Spend 10 minutes with a basic warm up of shuttle runs, power skips, suicide runs, side runs and spider lunges.

How It Works

Individually, clients are to complete as many rounds as possible of the circuit below. Their time limit is 15 minutes.

Clients can perform either of the exercises options but should try to stick to their exercise choices for the entire 15 minutes.

Make sure you go through all of the exercises beforehand. Allow everyone time to practice the bear crawl both forwards and backwards.

  1. 15x Marine Pushups (alternate exercise: marine pushups on knees)
  2. 10x Burpees (alternate exercise: walk feet out rather then jumping out)
  3. 5x 5 metre forwards Bear Crawl, 5 metre reverse Bear Crawl (alternate exercise: do all bear crawls forwards)
  4. 1x 50 metre sprint to cone and back

Take scores by first taking full rounds and then taking total number of reps from any incomplete rounds. For example, if a client only gets up to 8 burpees on their last round they would get 23 reps in addition to their complete rounds.

Finisher (if time)

Tabata intervals (20 seconds work, 10 seconds rest). Alternate the following two exercises for 4 minutes. (Thanks kmoore!)

  1. Elbows to knees squat
  2. 10 seconds squat hold and 10 seconds squat pulse

Cooldown

150 metre run, 50 metre walk, stretch

Image: Reggie_Lavoie

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Tyres And Ropes

February 17, 2012 By 4 Comments
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I did this workout with my groups on Monday and they really seemed to enjoy it. It works best with a group of 15-20 campers.

If you have less, simply create a couple smaller circuits with half the drills. Take them through one circuit have a rest and then do the other.

Tyre Power 2.0

Goals: Strength/Crosstraining

Duration: 1 hour

Equipment: Cones, Tyres, Ropes, Mats

Warm up

Action Tag

Set Up

Split clients into 5-6 groups (go for 3-4 people per group). In small groups clients are to pick a station to start on. Clients rotate through stations when station 1 (tyre carry) is completed.

Stations

Overhead Tyre Carry – Pretty self explanatory, as a group clients must run through a zig zag of cones a while carrying a car or 4WD tyre. Clients should carry the tyre overhead if strong enough.

Clients dump the tyres at one end and run back to grab another. Have enough tyres for around 3 runs each.

Tyre Toe Taps – Clients perform fast feet or toe taps on the edge of a large tyre while rotating around it. Once they reach 360 degrees they must all stop, do 5 pushups together and then resume in the opposite direction.

Rope Complex – Clients stand in a circle holding a large, thick battling rope. Clients work through the following exercises without rest: 10x Overhead Presses, 10x Squats, 10x Forward lunges each leg.

The rope must not touch the ground for the entire duration of the station.

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A New Guest Bootcamp Workout

February 14, 2012 By Leave a Comment
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This is a guest workout courtesy of Sean McRory.

Core/Cardio Workout

Goals: Core/Crosstraining

Warm Up:

Knee Taps (60 sec’s partner work with the idea being to tap your partners knees without being tapped yourself.)

Circuit One

3 Minute Challenge (1 min each)

Group 1: (Cardio)

  • Half Lunge (Left)
  • Half Lunge (Right)
  • Half Squats

Group 2: (Core)

  • Bike Crunches
  • Hip Raises
  • Reverse Crunches

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Filed Under: Cardio, Indoor, Outdoor Tagged With: , , , ,
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