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Tyres And Ropes

February 17, 2012 By 4 Comments

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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Filed Under: Outdoor, Ropes, Strength, Tyres Tagged With: , , , , ,

A New Guest Bootcamp Workout

February 14, 2012 By Leave a Comment

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: , , , ,

MMA Circuit Bootcamp

January 29, 2012 By Leave a Comment

This workout has been kindly submitted by Garry from Bootcamp Workout Ideas.

Square Bear

Goals: Crosstraining/MMA

Duration: 1 hour

Equipment:

Class Concept

Square Bear is a circuit based on MMA training moves. Mark out a square ‘boxing ring’ with cones 20m apart. Divide the group into two teams of mixed fitness levels. Team A starts in the blue corner, team B in the red corner.

Teams bear crawl (on hands and feet, knees off the ground) around the square clockwise, stopping at each corner to carry out a set of MMA exercises below. Team members try to ‘tag’ a member of the opposite team by overtaking them during the bear crawl transition and tapping them on the shoulder. No tagging is allowed at the exercise stations. When a team member is ‘caught’ they must get up and go for a 200m run before returning to where they left off. Score one point for your team for every person that you manage to tag and send for a run.

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Filed Under: Outdoor Tagged With: , , , , ,

Medicine Ball Bootcamp Workout

January 26, 2012 By Leave a Comment

Happy Australia Day (is that how you say it?). I hope you set the example today by eating and drinking your fill. I mean NOT eating and drinking too much.

Here’s a workout I did with my group last week. It has plenty of high intensity and dynamic exercises that I’m sure your clients will love.

Stay tuned for tomorrow’s surprise!

MB Bonanza

Goals: Crosstraining/FUN!

Duration: 1 hour

Equipment:  Cones, Mats, Medicine Balls

Warm Up

Spend 10-15 minutes on a warm up of your choice.

Snake Time

I have access to a path that forms an ‘S’ shape on a hill near us. It is affectionatly refered to as the Snake. It takes clients 1.5 to 2.5 minutes to down and up the Snake. Try to use a run or exercise that takes roughly the same time in your workout.

Split the class into two groups. Have one group run the Snake while the other group stays and performs 45-60 seconds of the following exercises.

  1. MB Switch Push Ups – do a push up with one hand on the medicine ball, switch hands and repeat
  2. MB Squat to Press

Have groups swap once back from the run. Repeat 3 times.

Rest 2 minutes.

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Filed Under: Outdoor, Strength Tagged With: , , , , ,

A New 300 Bootcamp Workout

January 19, 2012 By 2 Comments

No fancy intro today. Just be sure to sign up for the new forums so you don’t miss out on anything.

100, 200, 300

Goals: Muscular Endurance/Strength

Duration: 1 hour

Equipment:  Cones, Mats, Bands

Warm Up

Spend 1 minute on each of the following exercises:

  1. Squats
  2. X Squats – touch the ground at the bottom of the squat, reach for the sky at the top
  3. High knees
  4. Kneeling stand ups – kneel on the ground, using a lunge technique stand up, kneel down again, repeat
  5. Yoga push ups – do a pushup, go into downwards dog, do another pushups, continue
  6. Mountain climbers
  7. Push up arm circles – start in a push up position, keep your body ridged as you life one arm and make a circle, repeat with the other side
  8. Bent knee squat thursts – a squat thrust is a burpee with no jump, do not fully extend the legs at and point (keep the knees bent)
  9. Side to side squats
  10. Shake it all out – quite literally

Concept

Arrange clients into groups of 4 to 6 people (depending on fitness level of group/individuals – more people = lower fitness level). The goal of each group is to complete a circuit of 3 stations.

Each station is assigned two exercises. On the first round, each group must complete 100 reps (as a group) of each exercise on each station. Both exercises on a station must be completed before moving onto the next station. Clients can use any method they like to complete the rep total of both exercises.

Take a 2 minute drink break. That was the practice round.

Groups go round the circuit again this time completing a total of 300 reps on each exercise.

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

A Nice Welcome Back Workout For Your Clients

January 11, 2012 By 3 Comments

January is always a quite month in Personal Training and bootcamp. More than half of my bootcamp clients are still away or are busy settling back into work. To combat this we are running something different, casual classes.

Normally we run our bootcamps in 4 week blocks which is paid up front. While this is great for retention, it makes things a little inflexible during what is a busy month for a lot of people (in Australia, kids are still on school holidays).

Having the casual classes is bringing us quite a few new clients who are looking to try things out. As a result I need to ensure that  my workouts are accessible to complete beginners and 2 year bootcamp veterans.

Below is the workout I kicked them off with this year.

Welcome Back

Goals: Muscular Endurance/Crosstraining

Duration: 1 hour

Equipment:  Cones, Mats

Warm Up

Easy 400m-500m run. Complete a mobility warm up.

Workout

Drill 1 (based on 5 x 10)

Each client completes this drill by themselves. Clients perform two exercises back to back for a certain number of sets.

Round 1: 10 sets of 5 Push ups and 5 Squats

Round 2: 8 sets of 5 Sea Turtles and 10m Walking Lunge (~5 reps ea. leg)

Round 3: 6 sets of 5 Frog Squats and 5 Plank low 5′s (5 ea. hand)

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Filed Under: Outdoor, Strength Tagged With: , , , ,

Bootcamp Workout For All Levels

December 22, 2011 By 3 Comments

This workout has been shared by Leon Melnicenko at Sound Fitness.

Goals: Strength/Endurance

Equipment:  Depends on exercises

Class Concept

Outline

  • 12 exercises drill (body weight)
  • 400-500 metres best effort
  • 3-4 minute rest (repeat)

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Filed Under: Strength Tagged With: , , , ,

An Extremely Challenging Bootcamp Interval Workout

December 16, 2011 By Leave a Comment

This workout is from Bootcamp Workout Ideas. You want to place in a workout like this for your clients every 2-3 weeks. You can’t to them all the time as you will end up with overuse and overtraining injuries. It is however an important human function to be able to move quickly so don’t neglect sprinting workouts. I give you Se7en.

Se7en

Goals: Speed/HIIT

Duration: 1 hour

Equipment:  Skipping ropes, Mats

Warm Up

15 minute warm up including practice sprints, high knees, butt kicks and hip mobility exercises.

Class Concept

This is a challenging anaerobic workout designed to train the lactate energy system. It is roughly 2 mins work, 2 mins rest for each set. Explain that the faster they complete a set, the more rest time they will get before the next one starts. The reward of longer rest is a great incentive to really go for it during each set!

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Filed Under: Outdoor Tagged With: , , , ,

Bootcamp Relay Circuit with a Twist

December 6, 2011 By Leave a Comment

I try to keep each of my workouts pretty different from the last workout so it’s not often that I revist a past one and give it a new tweak. The original rope relay was inflicted upon my clients earlier in the year and last week I gave it to them again, with some changes. I hope your clients love it as much as mine did.

Sprints with the rope in the rain at our Movember bootcamp

Rope Relay 2.0

Goals: Strength/Crosstraining

Duration: 1 hour

Equipment:  Battling rope, Car tyres, Mats, An oval/sports ground, Bands

Warm Up

Jog around the oval and follow up with some dynamic movements.

Class concept

Split your class into groups of 4. Start some groups on the rope relay and others on the strength circuits. Once they have completed one drill, they move to the other.

Each group should be able to get through both strength circuits and the rope relay twice. Reduce the repetitions at the relay stations if you are running out of time.

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Filed Under: Ropes, Strength, Tyres Tagged With: , , , , , , ,

AMRAP and Tabata Bootcamp Combo

November 25, 2011 By Leave a Comment

This is a guest submitted workout by Josh from Storm Fit Fix. If you are wondering what your website should look like, be sure to check out theirs. It looks awesome!

Warm up

Run throughs with dynamic movements over 25m: 60% jog, High knees, butt kicks, grape vines, 80% jog

Workout

Drill 1 - 10 Minute AMRAP (As many rounds as possible)

  • 10 burpees
  • 20 froggers (start in push up position and jump legs forward between hands at rapid pace)
  • 20 joey jumps (start in push up position and jump side to side)
  • 10 box jumps
  • 200m run

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