Long Interval Circuit Workout

Today’s workout is from Trevor Shoulders. He has not only included a very fun looking workout but also some great tips on planning your sessions.

Thanks Trevor!

Tyre pull

Choosing your location

First off you need to get access to a large indoor venue that can take a pounding or find a private-ish outdoor setting that can accommodate your needs.

Want my advice? Do it outside. Even though you’re at the mercy of Mother Nature, people enjoy being outside and are more comfortable in an open area.

For me, I’ve chosen an abandoned parking lot outside of the gym I train for, yes its convenient but you may not be as lucky.

Planning the session

Decide what types of exercises you want your clients performing BEFORE you start planning this. Trust me it saves a lot of headache.

The routine I’m going to list below is a combo of strength training, plyometrics, body weight and agility training. Again, lucky for me I have resources and am able to get equipment easily and cheap. I enjoy abstract training, meaning I use unconventional equipment, such as sledgehammers; tractor tires; and sandbags. No, it’s not a new thing but still I enjoy it.

Base your own camp on what YOU want and what your clients want. Also, remember our first topic, make sure your venue can accommodate the style of training you plan on doing.

Make sure you’re insured

Lastly before we start talking exercises, make sure you cover your back. I learned the hard way that just because you know someone well and they get hurt during your camp, doesn’t mean they won’t sue.

So, in saying that, draft up a contract of sorts that covers your legal side so that any injuries can’t be placed on the landlord/owner of property or yourself. You’ll have to do your own research on this topic though.

The Workout

Now, down to business, let’s set up some circuits with 2-3 people per station. The purpose for this is to build some healthy competition between the group members as well as allowing them to motivate one another when your attention isn’t on them.

I’ve had a lot of success with one of two options;

  • either pair up men and women with similar strength/body comp;
  • or put opposites together (i.e. an experienced individual with a less experienced person).

I’ve had less luck with the latter of the two but it works in some scenarios.

Next I suggest giving a rundown of how to do each exercise if you haven’t already planned on doing so, it may seen redundant to some but to the individuals who might be boot camp newbie’s, it may be a lifesaver.

Depending on your class size, you’ll have to remove/add some of these circuits; the one below is designed for a group size of 12 with partners of 2, or 18 with partners of 3.

This is a timed circuit. 2 minutes of straight exercise, followed by a 1 minute recovery period. I suggest you get a whistle.

1. Alternating Tire Pulls

This is a taxing exercise, no matter the length of the pull, it will leave your quads and calves burning and gasping for air. I recommend 20-35 ft for each pull. It’s long enough to get them burning, but short enough to alternate a few times.

Have your first participant start at your go line, and you’re second at the finish, once client 1 has reached the end point, client 2 can pick up and go immediately. If using a third, have them wait at the go line for client 2 to finish.

Set up is easy, go to your nearest SS Tire or tire repair center and ask for a retired tire, take your pick of sizes and enjoy. You can fashion a harness yourself, get creative, or use Google, it’s a wonderful thing.

2. Lunge and Jack

One of my personal favorites, 20-30 ft lunges (can use extra weight) with 40 jumping jacks on the end of each distance.

As we know, lunges are great for the glutes and quads and don’t forget the calves and shoulders for the jumping jacks. You’ll have your clients panting at the end of this one.

3.Sledgehammer Swings

For this you’ll need another tire, a big one. Get a few sizes of sledge hammers (6, 8, 10 etc).

Just like you’d chop wood or nail a stake into the ground, hit the wall of the tire with all your might

This is a great Ab workout with plenty of accessory muscles at work. The shoulders, lats, and arms all come into play here. You can have the clients alternate in 30 second or 30 hit intervals or let them all go at once. I recommend having multiple tires for this.

Since the tire absorbs a lot of the force of the hammer, it’s a low impact exercise but watch for that bounce back. Time to take some frustration out, take that hammer and let it out!

4. Plank to Sprint

Another cardio blaster here, hold a standard (or modified if needed) plank for 20 seconds (have them count aloud to one another), at the end of the time you’re client should bring their dominant leg up under them into a sprinters stance and take off into a full blown sprint.

I suggest shorter distances like 10-15 ft so 1: they don’t get too winded, and 2: you allow even distribution of each exercise.

5. Medicine Ball Pass to Jump Squat

Great for challenging each other and keeping pace with your partner.

Have your clients stand 10ft or so away from one another and chest pass an 8 or 10 lbs medicine ball 10 times (5 per person). At the end of that cycle, each person should do 5 jump squats, preferably together.

Squats are great for the lower back, quads, glutes and calves especially when you add in the plyometric movement of a jump, then add on to the chest; triceps and Ab torture you’re getting from the passes, gonna be sore tomorrow.

6. Lazy Burpee

Although the name may suggest it, this is far from your couch potatoes version of a workout.

Start in the down phase of the push up, explode up into the up phase of the pushup and immediately tuck your feet under you as if you are about to perform a  full blown burpee, finally kick your legs back out and go back to the down part of the pushup. Hence the “lazy” piece.

Repeat circuit as necessary to fill time allotment.

About Trevor

I’m a Graduate of the University of Kentuckly with my degree in Kinesiology and Exercise Science and an ACE CPT.

I have completed multiple races such as Tough Mudder, Spartan Races, and many other military obstacle course events. I enjoy all forms of exercise and live to be active. Please let me know if I can be of assistance in your personal or company pursuits.

More circuit workouts

Kyle here again.

Not to be a crazy salesman here or anything, but if you like circuits you may want to check out Leon Melnicenko’s new ebook Team Competition Circuits.

It comes with 40 circuit drills and a whole bunch of guides on how to improve running the business side of your bootcamp. Just thought I’d let you know!

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A Slammin’ Bootcamp Workout

I ran a very belated Halloween workout with my groups last week. There was a lot of fun had and a good share of dramatic faces and hands. I really wanted to share it with you.

You could easily take the concept and rework for Thanksgiving or Christmas.

Werewolf Burpees

Werewolf Burpees

Slamaggedon

Time: 45 minutes

Equipment: Battling Ropes, Cones, Mats, Dead balls (medballs will do)

Warm Up

Indian Runs and then a game. I played Rock, Paper, Scissors Sprint.

Main Bit

Clients will want to get into pairs of similar level.

These groups will move from station to station every two minutes (when the trainer calls out). If they finish the station before the two minutes is up they can have a rest. Some stations are purposefully unfinishable so participants should just get as much done as they can in the two minutes.

Stations

Complete 2 to 3 rounds of the circuit.

A. Zombie Slam and Run.

One person running to cone 40m away and back and the other zombie slamming on ropes (1 arm at a time like an exaggerated zombie walk). Slammers and runners swap when runners get back.

B. Survival Station.

Complete the following strength exercises twice:

  • 10x Frog squats
  • 10x Nightmare running high knees – high knees on spot, 10 per leg
  • 10x Mind bending staggered hand push ups – regular push ups with one hand slight forward and the other slightly back, 5 each way
  • (advanced) 5x Werewolf burpees – burpees with a nice big werewolf leap at the top

*The advanced exercises are some extra work for your fittest clients done in addition to the other exercises.

C. Pumpkin Smashing.

Take it in turns with your partner slamming the dead ball. Do 2 slams each, then 4 slams each, 6, 8,…, 20.

D. Survival Station.

Complete the following strength exercises twice:

  • 10x Coffin sit ups (hold each others legs if necessary) – lie completely flat with your arms across your chest and then sit up while keeping your legs down
  • 10x Spider push ups – aka spiderman push ups
  • 10x Frightening jump squats – jump squats like you are jumping out at someone
  • (advanced only) 5x Ghoul get ups – rolling get ups

E. Body Part Hustle.

Run bags of body parts (sandbags) in either a bear hug carry or  on the shoulder from cone to cone (cones 40m apart). Then bring them back. You can do this drill with another pair (in groups of 4) if you have a lot of sandbags. Once all are delivered clients can rest.

F. Monster Walks.

With a partner warrior walking lunge to cone 30m (40m advanced) away and back. Rest once get back.

Cooldown

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Pictures of some of the exercises.

Zombie Slams

Zombie Slams

 

Monster Lunges

Monster Walks

I set up the stations in a row.

I set up the stations in a row. Here you can see A, B, C, D and the sandbags are E.

 

Spooky Halloween Workout featuring Pumpkins

Here in Australia Halloween gets a little overlooked. Surprise your bootcampers with the fun workout. You can of course sub medballs in for pumpkins.

For those celebrating, I hope you get to meet some cool ghosts and stuff.

Thanks to Jess Dietrich of Destination Fit for the workout.

polar pumpkin

The Halloween Workout

Today I put my boot campers through a special halloween workout (complete with pumpkins!). They loved it so I thought I would share it here.

Warm Up

Pumpkin relay

I divided the group into 2 and made them run relay style across the park with the pumpkin. I mixed it up having them run with the pumpkin above their head, in their right arm/left arm etc

Over/unders

Standing in a line pass the pumpkin over your head to the person behind and then under between your legs to the next person along the line. When the pumpkin reaches the end the person runs back to the start of the line and it starts again.

Main Workout

I set up a circuit with the following exercises which we completed twice:

  1. Chest press with bridge hold (pumpkin)
  2. Star jumps
  3. Squat press (pumpkin)
  4. Burpees
  5. Pumpkin bent over row
  6. Zombie run (shuttle run)– backwards
  7. Russian twist (pumpkin)
  8. Zombie run- skipping
  9. Walk the plank (plank to hands and back)
  10. Frankenstein walk
  11. Zombie run – lunge walk
  12. Park lap (timekeeper)

Finisher

I had 2 plastic skeletons cut up into pieces which I had under cones around the park. I put the group into two teams and one person from each team had to run out to collect a skeleton piece, the first team to present me with a full skeleton was the winner.

About Jess

I run boot camps in Bathurst, NSW under the name Destination Fit. I focus on beginner clients aiming to get them moving again after being out of exercise for a long time.

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Competition winners and 30 brand new workouts

Our Ice Breaker and Team Building competition entries went up on the site earlier in the week.

A small group of trainers and myself are currently testing them out and seeing which one’s we like. Peg Tag was hilarious to watch.

The winner will be announced on Monday 4th Australia time which will be Sunday for those in the US and UK.

Then…

On the next day you will be able to get your hands on the newest Bootcamp Ideas emanual, Beyond Burpees.

I’ve been working away on this with my friend and trainer extraordinaire, Jess Griffin. You may know her from this workout or her business NJ Fit Mom.

Inside are 30 brand new workouts that have never been on Bootcamp Ideas. There is also 10 warm up games and some insight into how Jess has built her successful business.

There will also be a ton of new exercise videos which will be added to our YouTube channel over the weekend. Of course anyone can access those for free.

All of this – and a special launch discount – will be announced to those on our email list. So if you are not on it, join now for free.

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Image: ucumari

Nintendo Sprint Workout

I’m perhaps a little younger then many of the Bootcamp Ideas community so memories of playing Super Mario Brothers on Super Nintendo during the ’90s are very strong.

Feeling nostalgic last week I attempted to create a workout inspired by Super Mario Brothers. This is what a came up with. It turned out to be a challenging workout!

Mario

Super Mario Workout

Type: Sprints, Crosstraining

Time: 45 minutes or 60 minutes

Equipment: Mats, Medballs (2-5kg), Sandbags, Cones

This workout may seem like there is a bit of standing around because of the long rest breaks. Point this out to your group at the start of the session and tell them that they need to be working 100% when they are exercising to get the most out of it.

They should be grateful for the long breaks because they are working so hard.

The Layout

Set up: Get a bunch of cones and set up five stations around 10m apart in a line. One of the stations will be for sprints so you will need to set up extra cones at 20m away, 40m, 60m, 80m and 100m away (A, B, C, D and E).

This is a circuit style workout done in pairs of similar fitness levels. Clients should aim to complete two (in a 45 minute workout) or three circuits (in a 60 minute workout).

Stations

Pairs should go at their own pace.

Invincible - Sprints

Pairs take it in turns sprinting and resting. One rests, one sprints.

First sprint to cone A (20m away), second sprint to cone B (40m away) and third sprint to cone C (60m away). Have fitter pairs repeat with the 80m and 100m cones.

Down the Tunnel – Over Unders

10 reps each.

Stomp on their heads – Travelling Jump Squats

From the baseline to a cone 20m away. To be completed together. Jog back.

Turtle Shells – Partner Medball Carry

Run to a cone 40m away with one person carrying a medball overhead. Do 20 overhead lunge throws (or chest pass for beginners).

The other partner carries the ball back overhead to the baseline.

Sandbag Side Lunges

With the sandbag over the shoulders:

  • Partner A 10 left lateral lunges
  • Partner B 10 left lateral lunges
  • Partner A 10 right lateral lunges
  • Partner B 10 right lateral lunges

Make sure clients have their water bottles with them. Tell them to take breaks as they need to.

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Images: Tom Newby Photography

A Powerful Bootcamp Workout

This weeks workout is the final workout in Garry Robinson’s bootcamp series.

Partner Power Ladders

Category: Strength

Method: Low Reps, High Resistance

Purpose: Strength (Power)

EquipmentDumbbells, Medicine Balls, Stopwatch, Cones or Markers

Pair up similar fitness levels. Use appropriate size medball and DB weights (each person in the pair will use the same weight).

As a guideline, guys should use 8kg to 10kg medballs and dumbbells, and girls 4kg to 6kg.

Pairs will spend 2½ minutes at each station and try to complete the challenge together in the given time by alternating reps in a ladder format. One partner works while the other rests.

Once they have completed two ladders of the required number of ‘rungs’ they can rest for the remainder of the 2½ mins and use it to move to the next station.

For example,

Partner A does 1 rep, then Partner B does 1 rep
Partner A does 2 reps  then Partner B does 2 reps
Partner A does 3 reps, then Partner B does 3 reps
etc.

Each round takes exactly 10 mins (4 stations x 2½ mins)

Rest up to 5 mins between rounds

TOTAL WORKOUT TIME:

  • 2 rounds = 25mins
  • 3 rounds = 40mins
Station Exercise  Partner:
A,B    A,B    A,B    A,B    A,B
Total Reps Per Person
#1 Medball thrusters
5 rung ladder
1,1        2,2       3,3        4,4       5,5
1,1        2,2       3,3        4,4       5,5
30
#2 Burpees
4 rung ladder
1,1        2,2       3,3        4,4
1,1        2,2       3,3        4,4
20
#3 Single Arm DB Snatch
(Ground to Overhead)
3 rung ladder
1,1        2,2       3,3
1,1        2,2       3,3
12/arm
#4 Sprint to a cone and back
Out and back = 1 rep
(place cones 25m to 30m apart)
2 rung ladder
1,1        2,2
1,1        2,2
6

Cool-down

Stretch the Quads, Hip Flexors, Glutes, Hammies, Upper Traps (Neck) and Shoulders

About Garry

Garry Robinson is a Group Outdoor Personal Training Expert and the creator of Bootcamp Workout Ideas, a field manual for personal trainers who love training outdoor fitness groups.

Originally from England, he now lives in Sydney, Australia, where he has developed his own unique brand of group outdoor fitness. He is a massive fan of outdoor exercise and continues to research ways to make fitness camps fun and effective for participants and profitable for their owners.

You can receive free weekly workouts and business building advice by subscribing to his newsletter and blog over at www.kaizen-fitness.com

Other Workouts in this Series

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