Progressor Partner Bootcamp Circuit

After last week’s mostly bodyweight mix, this weeks workout is quite equipment heavy.

You will need bands, medballs, ropes and dumbbells. Of course, if you don’t have any or all of these you can simply swap them out by using your environment.

Here are some suggestions:

No rope – do a hill or stairs drill here instead
No bands – railing or more dumbbells
No medballs – do a body weight step up progression instead of the medball lunge
No dumbbells – you really need weights for this so find some kettlebells, sandbags or tyres

rope-sprints

It Gets Harder

Time: 60 minutes

Equipment: Cones, Medballs, Bands, Ropes, Dumbbells

Warm Up

RPS Sprints

How it works

This workout is designed to get harder and harder each round. We start with a simple drill in the first round and add complexity each round (particularly on the bands and medballs).

This allows our clients’ bodies to prepare for the final, most difficult round.

Pair up clients with someone of a similar fitness level. They will complete each drill as a pair, alternating between exercisers as they go.

The timekeeper on each round is the DB suicides.

The stations

Round 1

1 – Dumbbells

Set up a suicide run with cones (6 cones in a line, 5 metres between each cone – 25m total).

Each pair has 2 DBs, one each. They both pick up one and holding it Goblet style walk to the first cone where they drop the weight on the ground. Then they turn around, run to the start and then run back out to their weight. Picking up the weight again they walk to the next cone where they drop it again. Then they run to the start line and back again. They continue moving the DB forward one cone at a time until they reach the end.

Once they reach the end they should repeat the drill, this time the end line is the start and the start line is the end.

2 – Medballs

Swap exercises once lunges are complete. Continue swapping until it’s time to change stations.

Partner A: Medball Forward Lunges x5/leg
Partner B: Medball High Plank – plank with straight arms, both hands on a medball

3 – Ropes

Swap exercises once rope drill is complete. Continue swapping until it’s time to change stations.

Partner A: Rope Pull In – start with the rope in a straight line (add a weight to the end if you can). Pull rope in hand over hand until it is pooled at your feet.
Partner B: Rest.

4 – Bands

Swap exercises once rows are complete. Continue swapping until it’s time to change stations.

Partner A: Band Rows x10
Partner B: Pallof Press Hold

Round 2

1 – Dumbbells

Same as Round 1. This time hold the DB overhead.

2 – Medballs

Swap exercises once lunges are complete. Continue swapping until it’s time to change stations.

Partner A: Overhead Medball Forward Lunges x5/leg
Partner B: Low Plank w/ feet on medball

3 – Ropes

30m rope sprints. Alternate sprints with partner.

4 – Bands

Swap exercises once row, press are complete. Continue swapping until it’s time to change stations.

Partner A: Band Row and Press x5
Partner B: Side Plank Hold

Round 3

1 – Dumbbells

Same as Round 1. This time hold the DB suitcase style.

Alternate the hand holding the DB each time you pick it up.

2 – Medballs

Swap exercises once lunges are complete. Continue swapping until it’s time to change stations.

Partner A: Medball Forward Lunge w/ Slam x5/leg – Slam medball on inside of forward foot.
Partner B: Medball Hand Walkover - Start with medball to right of hands in a high plank. Walk hands onto medball and off the other side. Walk back. Keep core tight.

3 – Ropes

Swap exercises once rope drill is complete. Continue swapping until it’s time to change stations.

Partner A: Rope Combo (see video below)
Partner B: Rest.

4 – Bands

Swap exercises once rows are complete. Continue swapping until it’s time to change stations.

Partner A: Band Rows and Press and Squat x5
Partner B: Gravediggers

Cooldown

Stretches

Rope Combo from round 3

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Do you use battling ropes at your bootcamp regularly?

Well I really think you will love my Tyres and Ropes book. It’s chock full of bootcamp ideas for tyres and ropes.

Find out more about what’s inside.

- Kyle

20/20 Killer (Mostly) Bodyweight Workout

Today’s workout is from Christa Berry-Bortolin of Toadal Fitness.

It actually included a spinning section as well making it a 20/20/20 workout. Seeing as most of us don’t have access to spin bikes during our bootcamps I cut it out. Still, these two 20 minute drills will leave your clients begging for more mercy.

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20/20

Time: 60 minutes (with warm up and cooldown)

Equipment: A set of DBs for man makers (or do them with bodyweight) and for the cross body sit up.

Round 1 – Decreasing rep rounds

(20 minutes)

Start with 15 reps of each, then 13, 11, 9, 7, 5, 3, 1

  • Manmakers
  • Jumping Lunge (per leg)
  • Mountain Climbers (per leg)
  • Push ups
  • Tricep Dips
  • Cross Body Reach Situp w/ Weight
  • Leg Lifts
  • Chinees
  • Run

Chinees:

Its basically like a sprinter sit up (see video below) but you keep your arms straight at your side. You start in a supine plank, sit up to your hips bring one knee to your chin and lay back down. Then repeat with the other side. Make sure you keep tight on the start and end plank position on your back. No resting your feet on the ground.

Round 2 - Swap it out

(20 minutes)

3 rounds:

First round do burpees, second time through do sit ups and the final time through do back flys. The other exercises stay the same.

  • 5 Burpees/Sit Ups/Back Flys
  • 10 Pike Push Ups
  • 5 Burpees/Sit Ups/Back Flys
  • 20 Lateral Lunges
  • 5 Burpees/Sit Ups/Back Flys
  • 20 DB Snatch
  • 5 Burpees/Sit Ups/Back Flys
  • 10 Hindu Push Ups
  • 5 Burpees/Sit Ups/Back Flys
  • 10 Plank Jacks
  • 5 Burpees/Sit Ups/Back Flys
  • 10 Low Jacks

And that’s it. Give your clients a maximum of 20 minutes on Round 1 and then Round 2 (incl all three exercise rounds).

About Christa

Christa Berry-Bortolin is currently a personal trainer and RKC certified crosstraining instructor at Toadal Fitness in Santa Cruz California.  She also leads two Fitness and Health courses at the Annual Women building California and the Nation Conference in Sacramento.

The sports that I have enjoyed as a hobby and/or competed in are Triathlon, Skateboarding, Dirt Biking, Surfing, Backpacking, Running, Kickboxing, Snowboarding, Water skiing, Soccer, Diving and Crossfit.

These sports have helped contribute to her love of exercise and knowledge of how using your body correctly will help you achieve your best.

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Dice Accumulator Bootcamp Workout

anne koskiHi guys,

Meet Anne Koski, owner of Homegrown Fit in Portland, OR.

We have spent the last two months learning from each other and more recently I have been draggin my butt out of bed at 5am to head to her bootcamp sessions. It’s been an awesome way to keep my training skills sharp.

You will be seeing some more workouts from her as we continue to work together. She is a complete master of using exercise bands for really cool exercises so stay tuned from some cool videos too.

Enjoy today’s workout!

- Kyle

Dice-Brain-Body-Workout

Dice Accelerator

Time: 60 minutes

Equipment: At least ten 6 sided die. Preferably 50. Whiteboard. Bands.

Warm Up

Indian run 500-800 m. Mobiltiy warm up.

How it works

For this workout you will need a whole bunch of 6 sided die (d6).

I used a set that included 4 different dice colors. Red, White, Blue and Yellow. You will want some different colors too.

Workout method

This workout runs like an accumulator. There is 10 rounds starting with just exercise 1 in the first round and then adding an additional exercise each round.

For example:

Round 1: Do exercise 1.
Round 2: Do exercise 1, then exercise 2.
Round 3: Do exercise 1, then exercise 2, then exercise 3.

Round 10: Do exercise 1, then exercise 2, … , and finally exercise 10.

Rolling the dice for reps

The number of reps is  where the dice come into play. Round 1 clients roll one red die. The number that they get is how many Jet Star reps they will do.

Round 2 clients roll a red die and a white die. The red die shows how many Jet Stars they will do and the white die shows how many HRPU’s they will do.

Each round the client adds one more die to their roll for the additional exercise. If two exercises have the same corresponding die color then the client gets to chose which die goes with which exericse.

Let’s do another example to explain that.

In round 5, Kyle rolls 5 dice: 2 red dice, 1 white die, 1 blue die and 1 yellow die. The white die lands on 3. That means 3 HRPU. The blue die lands on 6, that means 6 Froggers. The yellow die lands on 4, that means 4 Prone Pulldowns. The two red dice land on 2 and 6, that means Kyle then choose to do either 2 Jet Stars and 6 Pull Ups or 6 Jet Stars and 2 Pull Ups. It’s completely up to him.

In between each round clients should run to a cone 50m away and back. This will help spread them out so they aren’t all doing their dice rolls at the same time.

Exercise Dice Color*
1 Jet Star Red
2 HRPU White
3 Froggers Blue
4 Prone Pulldowns Yellow
5 Pull Up/Inverted Row Red
6 Sandbag Overhead Squat White
7 Nose-to-knee (R+L=1) Blue
8 Boulders (R+L=1) Yellow
9 Band Goblet Squat Red
10 Crab Toe Touch (R+L=1) White

*Change the colors to what you have available.

Early finishers: If any clients finish early. Have them start reducing the number of exercises 1 round at a time starting at the top of the list. Round 11 would consist of exercises 2 through 10.

Measuring dice

Clients sorting out their dice for round 10.

Notes on clients remembering

We thought we might come across the problem of clients not being able to remember up to 10 different numbers. We didn’t. They all did fine.

If you did though or you are limited with your number of dice. You could have them throw just 4 dice at a time. So after round 4 they would then have to start doing 2 dice throws. One for exercises 1 to 4 and then come back after their prone pulldowns for a second  throw for exercises 5 to 8. After round 8 they would have to come back for a third throw.

Total time of accumulator drils = 25-35 minutes.

Stretch

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Small Group Team Bootcamp Workout

Last weekend I subbed in for a local bootcamp group called Home Grown Fit (check out their awesome logo).

It had been 4 months since I had trained a group (3 months since the London Workshop) and I didn’t know what kind of group I was going to be teaching. It had also been a while since I had run a workout as long as an hour. So I wanted my workout to be easy for me to teach and versatile to match potentially a lot of different fitness levels.

I also didn’t know how many people I was going to get, so I planned for a minimum of 4 participants. This workout is definitely small group friendly.

This is what I came up with.

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Time: 60 minutes

Equipment: Cones, Mats, Dumbbells

Warm Up

Mobility drills from the Strong Inside Out workout. Hamstring rocks, quad stretch, side lunges, reverse lunge and twist, seal jacks.

Game

Point collector game (via Unique Bootcamp Workouts)

Main Bit

Have people pair with someone of similar fitness level then break them into two handicapped groups. Read more about how to do this here.

Teams will aim to be first to complete the following challenges.

Challenge one: Strength

Complete 300 reps (or 50 reps per person if groups are small) of each exercise. Any order and reps divided any way.

  • HRPU
  • Walking Lunges (300 total)
  • Heavy 1arm DB Rows (300/side)
  • DB Goblet Squats

First team to finish wins.

Challenge two: Cardio

Cone Collector

Leave your cones scattered from the point collector game. Move the teams around 20m away.

One person at a time from each team (or two people at a time if you have large teams) must sprint out to the cones, grab one and run back to their team.

As soon as all of the cones are collected the teams swap their stack of cones. You can explain that this will happen at the start. This will incentivise them to collect more cones because the more cones they get, the more they will get to give to the other team.

Now the race continues, this time as a rep countdown. Starting at the top of their new pile of cones, the entire team must complete the corresponding exercise to each cone in the order that they are stacked.

I only had two colours, but if you have more variety you can add more exercises.

Orange: 5x Jumping Jacks
Red: 2x Chest to Deck Burpees

The first team to finish their stack of cones wins.

Challenge three: Crosstraining

Set up 5 cones around 10m apart in a straight line. Place two piles of dumbbells at the start cone. Split dumbell pairs between each heap (one 5lb DB here, the other 5lb dumbell there, one 8lb DB here, one 8lb DB here).

You want around 4 dumbbells per person. Fitter people will end up doing more then less fit.

Every person on each team starts by picking up a dumbbell.

Then they must run to the first cone in the line with the DB, do one goblet lunge on each leg, then run to the next cone and repeat until they reach the last cone.

After the lunges at the final cone the client reaches the end they place the DB on the ground and run straight back to get another and repeat the process. Teams race to be first to get all their DBs to the other end.

This is not a relay. Every person goes at the same time.

Once a team has gotten all their dumbbells tot he other end, they must now bring them back. They follow the same method except instead of goblet lunges they do 2x DB shoulder presses on each arm.

The first team to get all their dumbbells back to the start wins.

Finisher

Tabata mashup in pairs.

  • Box squat on ledge
  • Fast-feet on ledge

Stretch

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Great Bootcamp For A First Class (killer ice breaker inside)

Today’s workout is from Suzie DeBar of Billings Adventure Boot Camp. This is an awesome session to run if you have a new group that doesn’t know each other very well and there is a big fitness level variation.

crazy push ups

The First Bootcamp Session

Time: 60 minutes

Equipment: None

Introduction

Introduction and warm up: ~15 minutes

Find my shoe

Each person will take one shoe off when they enter the gym and place it in the trash bag.  Then they will go set up somewhere they haven’t set up before.  When I call everyone’s attention they will go and find the owner of the shoe and find out 3 things from each other.  Favorite active recovery activity, Favorite food, Favorite Beverage.

Basic warm up

Run around perimeter of gym doing high knees, butt kicks, side slides, grapevines.  Have them head back to mat and do pushups, hand release pushups, squat thrusts, Jumping jacks, plank holds, crunches, flutter kicks.

Legs

~12 minutes

Use the time to watch and correct form. Complete 3 times.

Take a short break between exercises to explain and demo longer break after completing full set.

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