New bootcamp workouts and ideas every week
This is a guest workout from Garry Robinson from Bootcamp Workout Ideas.
Goal: Skill Improvement/Cardiovascular Endurance
Time: 45-50 minutes
Equipment: Skipping Ropes (one per person)
Spend 10 minutes mobilizing calves and warming up legs.
More frustration for participants in this jump rope challenge workout.
After a brisk warm-up, spend 5-10 minutes practicing and teaching double under skills. See the note below for a useful teaching cue.
My clients have hated me over the last few weeks.
Perhaps it’s simply doing a workout that’s designed by someone who is not their usual trainer that has made them all challenging. I on the other hand have enjoyed myself immensely while putting them through their paces.
But on to the part you’ve been waiting for. The winner of our little (or not so little judging by the amount of forum hits) competition.
With a choice between an internationally accredited Bootcamp Instructors Course or 12 months of workouts and a voucher, the winner is Jess Griffin from NJ Fit Mom.
Her Acronym workout was a lot of fun and damn hard work. I particularly liked the Rock Paper Scissors warm up (we had our clients use their whole bodies to make the rock, paper or scissors) and the EMOM addition.
Taking the remaining first place prize was Rubin Allen with his Dynamic Endurance workout. This workout has an excellent combination of interval based strength and cardio drills. Use one or the whole workout.
It was very close between the next 3 places. Naomi, Lisa and Axel have just won themselves a copy of Bootcamp Workout Ideas.
Thank you to the other trainers who took the time to share their workouts (David, Mike, Shaun and Kerry). The forum with always be there for you to share ideas and ask questions.
To the prize winners, I will be in contact with you via email over the next few days with how to claim your prize.
This workout has been kindly submitted by Garry from Bootcamp Workout Ideas.
Goals: Crosstraining/MMA
Duration: 1 hour
Equipment:
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.
I’ve been hinting at a bit of a surprise over the past couple of weeks. Finally everything is in place so I can announce it! Read on for more details.
We’ve decided to host a small competition on who can come up with the best workout. You can submit any of your workouts from last year or the years before or you can make up a completely new one.
Here’s how it’s going to work. Trainers who wish to participate can submit workouts via the forums over one week.
The rest of the Bootcamp Ideas readers then have 3 weeks to try out the workouts they like the look of and vote on them. The workout with the most votes wins.
The awesome sponsors for this competition are the Bootcamp Alliance and Bootcamp Workout Ideas. Both have been very kind in arranging some great prizes for you.
First place will have their preference of ONE of the following prizes
The second place winner will receive the left over prize from above.
The next three runner ups will receive a copy of Bootcamp Workout Ideas (value $59)
EDIT: I realised that some of you who want to enter may already own one or more of these products. Rest assured that if you win and you already own the product you will still be looked after. Most likely with a voucher of equal value to a store or program.
Workouts can be submitted from 9.00am tomorrow, (Saturday 28th January 2012) and will close 11.59pm EDT Friday 3rd February (03/02/2012).
Workouts can be voted on from 9.00am EDT Sunday 5th February (05/02/2012) until 11.59pm EDT Friday 24th February (24/02/2012).
Winners will be announced on Sunday 26th February (26/02/2012) via the website and our Facebook page.
This isn’t an official competition with pages and pages of fine print. This is something fun I thought we could all do to get the community rocking. There is however a few terms that you should agree to before submitting.
This is a community competition so if you feel I’ve been unfair or I’ve missed something out, please pop it in the comments below. I look forward to seeing some great workouts!
- Kyle
If you’ve been following this blog for a while you will know that I’ve never done a full blown review of an ebook before. To be honest since I left the office world and started training people full time I loathe the idea spending a lot of time in front of my computer. Just the thought of sitting down and analyzing a product in more then a couple sentences seemed like torture.
Bootcamp Workout Ideas has been the exception to the rule. I was fortunate enough to be given a free copy of the ebook by the author Garry Robinson and so far I’ve found it really useful in planning my current bootcamp. On top of that I’ve really only scratched the surface of it’s content and use.
From the moment you open the file you will see that Bootcamp Workout Ideas is visually appealing to the eye. It’s clear that it has been designed by a proffessional and is not just some trainers word document of workouts that’s been saved to PDF.
The text is quite large and the colours compliment each other well meaning that it’s easy to flick through and read, even on a smartphone or an iPad.
The book gives you a sample 3 month training block to implement into your business straight away using the workouts found inside. Personally, I like doing things the hard way and instead flicked through for some workouts I liked and wanted to use. So far they have been very popular with my clients (particularly the workout se7en) and all of the drill timing has been spot on. [Read more...]
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