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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: , , , ,

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 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 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: , , , , , , ,

Big Group Stair Bootcamp Workout – Stair Off

November 14, 2011 By Leave a Comment

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: , , , , ,

60 Second Interval Bootcamp

October 27, 2011 By 2 Comments

Want to build some muscular and cardiovascular endurance in your clients? Put them through this workout. You can use it for any length workout by varying the number of intervals. If you go for longer then 10 minutes, stop for a small drink break before continuing on.

There and back again

Goal: Crosstraining

Duration: 45-60 minutes

Equipment: Cones, Interval timer

Warmup

Indian trail runs.

There and back again

Set up 3 cones: One 20m away, the next 25m away and the third 30m away.

Start a stop watch. Clients run out to the first cone and back. Then they perform 5 jump squats and 5 pushups. Have clients rest for the remainder of the minute.

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

Football Oval Outdoor Bootcamp Workout

September 7, 2011 By Leave a Comment

This bootcamp workout is a traditional circuit with a little more running involved. It’s great if you have a big group with a large variance in fitness level. The less fit clients have a balanced shot at finishing the round first.

Big Circuit

Goal: Crosstraining

Duration: 1 hour

Equipment:  Mats, Cones, Railing, An oval

Warm Up

Run around oval performing different indian trail techniques. Include zig-zag through the line to the front, lunge walks, drop offs, etc.

Concept

Group clients in teams of similar fitness levels. Each team must complete 2 laps of the oval with each set of exercises. This fitter the team, the more repitions on each exercise they must complete. Around the oval there are 4 stations with different exercises.

The slowest team at the end of each round has to hold 1 minute plank at the end.

You can modify this for shorter duration sessions by reducing the number of laps or reducing the number of different rounds.

Exercises

These are just some sample exercises you can use. Modify for your group and equipment options.

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

5 Circuit Training Ideas to Increase Your Bootcamps Intensity

August 22, 2011 By 2 Comments

Circuit training has been around since formal exercise was created. It is a great way to move your clients around a variety of equipment and exercises while keeping them under control.

There is one problem with typical circuit training though. It can be really, really boring. Doing bicep curls with a band for a minute and then moving to the next station and doing squats for ANOTHER minute gets a bit tedious. Meanwhile, you, the trainer, are watching the stopwatch and trying to keep an eye on 12 stations at once. Eyes in the back of your head, you do need young Padawan.

Instead of doing it the old way, try out some of these methods that I’ve used with success to keep your clients focused and moving.

The timekeeper station

This one helps you keep your eyes on the client, rather than on a stopwatch or timer. Give one station a set number of repetitions. Once the client on that station completes all repitions, they call out ‘SWITCH!’ and it’s time to rotate. Clients on the other stations simply keep doing their exercise until they hear the word.

This giant circuit workout is an advanced use of the timekeeper method.

The Timekeeper Circuit

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Filed Under: Bootcamp Drills Tagged With: , , , , ,

60 Minute Non-Stop Bootcamp Workout

August 14, 2011 By Leave a Comment

‘This is the hardest workout we’ve ever done’ were the words echoed by both of my very sweaty bootcamp groups post this workout. While I think it may have been somewhat of an exaggeration brought on by fatigue and lack of oxygen this is still not a workout for the faint of heart.

Rope Relay

Goals: Full Body Strength

Duration: 1 hour

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

Warm Up

Jog around the oval and follow up with X Squats, Side-side squats, Yoga pushups and Mountain climbers

Rope Relay

In teams of 4 clients must take it in turns dragging the rope one quarter of the oval. At each quarter the team stops and performs a drill.

Station 1: Seal body rows – 20 each

Station 2: Squat jump length of rope x4

Station 3: Car tyre carry and stack

You can have two groups of 4 on this drill at once. One going clockwise and the other anti-clockwise. Other groups should begin on rep challenges.

*Clients should be able to carry out this drill by themselves once explained leaving you free to supervise the Rep Challenges.

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