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MMA Circuit Bootcamp

January 29, 2012 By 1 Comment
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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
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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
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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
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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
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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 1 Comment
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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 2 Comments
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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
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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: , , , ,

Big Group Stair Bootcamp Workout – Stair Off

November 14, 2011 By Leave a Comment
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This workout is great for big and small groups alike. I ran it with a big group initially hence why it’s written with 2 groups splitting up.

Advanced idea: Bear crawl down stairs

Description of workout location

The park I run my bootcamp in has a long set of stairs. The stairs are built in 5 stair sets (or flights) and there is about 15 sets (75 stairs total). It has a hand rail that runs along the first 8 sets that we can use for inverted rows and the like.

Next to this is a blue stone Amphitheatre (seen above) with more stairs and some rather large steps for sitting on. These large steps are a little higher then an exercise bench. You can replace these large steps in the workout with anything around the height of an exercise bench. Taking regular stairs two or three at a time should do the trick also.

The top of the stairs. There is another 8 or so past the rotunda.

Stair Off

Goal: Crosstraining

Duration: 60 minutes

Equipment: Mats

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

Partner Bootcamp Workout – AMRAP Pairs Challenge

November 10, 2011 By 3 Comments
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This next to no equipment workout is a a bit of a new twist on your typical circuit workout. Get the clients fired up and excited before hand and your sure to have a good workout.

If you find the pace is lacking amongst your clients, set up a bit of competition between two different pairs to see who can complete the most rounds. Also don’t be afraid to jump in and show them at what speed you want them to do squats (fast and low!).

Keep an eye out for chatty pairs, tell them they can talk when the round is over.

AMRAP Pairs Challenge

Goal: Strength

Duration: 60 minutes

Equipment: Cones, Mats, Bands

Warm up

Take clients on a 5 minute jog.

Complete 30 metres of each: bear crawl, power skip, back pedal, reverse bear crawl, high knees

Pairs challenge

  • Set up 6 cones in a circle.
  • Have clients pair up with someone of a similar fitness level.
  •  In their pairs clients are to complete as many rounds as possible of the circuit in 7 minutes.
  • One client is to perform the active rest exercise (the exercise in brackets while the other performs the main exercise.
  • Once both have completed the main exercise they move onto the next station.
  • No rest = both clients perform the main exercise together.

Make sure to demonstrate and practice the exercises as a group before the start.

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