Crosstraining | Bootcamp Ideas

The Incredible Bootcamp Workout

May 1, 2012 By Kyle Leave a Comment

Rating: 0 (from 0 votes)

The next Avenger superhero to get their own workout is The Incredible Hulk. (Last week was Captain America)

When I thought about what I would include in a Hulk bootcamp workout I thought about lots of carrying, slamming and throwing so I decided that I would need to bust out the tyres and ropes for this session.

The Incredible Hulk Workout

Goal: Strength/Crosstraining

Time: 60 minutes

Equipment: Cones, Mats, Tyres, Ropes, ~120cm (4ft) Boxing Bag

Warm Up

Mobility: Hands Overhead Squats, Frog Squats, Reverse lunge with twist, No money, Seal Jacks

Huddle Shuffle

Setup

Today’s workout is self paced by the individual. Clients will rotate to the next station once they complete their current station.

Clients will aim to complete 3 rounds. Tell them that once 1/3 of the group is completed everyone will stop. Eg. if you have a group of 20 clients, after 7 have finished 3 rounds have the class finish the station they are on and stop.

Take 5 minutes to demonstrate and explain each exercise.

The Infamous Dynamic Endurance Workout

March 28, 2012 By Kyle 5 Comments

Rating: +6 (from 6 votes)

This is another winner of a workout created by Rubin Allen for our bootcamp workout competition. I was initially concerned that clients would find this workout repetitive however it ended up being a favourite! Try it out if you haven’t already, see what you think.

Ask any questions you have for Rubin in the comments below.

Dynamic Endurance

Goals: Muscular Endurance

Time: 60 minutes

Equipment: Kettlebells, Medicine Balls, Mats, Interval Timer

WARM UP

Start with mobilising the joints with shoulder shrugs, arms across the body, above the head then step back then jogging round a square get them doing a sports specific warm up with breast stroke, front crawl, back stroke, passing the imaginary rugby ball to the sides, archery, ice skaters, boxing to the front, above and to the sides, side stepping etc

If it’s a new group blow a whistle and have every one sprint in for a handshake and back then dynamic stretching.

1ST DRILL (4 mins)

Place 2 sets of cones 12 metres away from each other. Have the campers line up at the starting point then explain as soon as they start, the clock is ticking they must run out perform 5 squat thrusts and then run back and lie down on their fronts and on every 25th second they repeat.

Carry this on for 4 minutes. Very challenging.

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Filed Under: Indoor, Outdoor, Strength Tagged With: 60 min bootcamp, accumulator drill, crosstraining, domino drill, kettlebells, rubin allen

HIT Your Clients With This Killer Bootcamp Workout

March 21, 2012 By Kyle 1 Comment

Rating: +4 (from 4 votes)

This was one of those rare workouts that only took 15 minutes to come up with and just worked really nicely.

The workout, called Complex Sprints (not very interesting I know), is very high intensity so make sure you include it in a more mellow week and not back to back with another draining workout.

Complex Sprints

Goals: High Intensity Intervals

Time: 60 minutes

Equipment: Bands, Mats, Cones

Warm Up

After we run in file to the workout area we did:

Inch worms – 10m
Walking Single Leg Deadlifts – 10m
Spiderman Lunges – 20m
Shuttle runs gradually increasing speed – 10m x 10

Concept

Today we will be attacking our clients lactic acid energy systems. The workout consists of a non-stop set of exercises followed immediately by a set of sprints. The exercises must be completed in order (equipment permitting).

You will need to set up a 10m long sprint area and a 20m long sprint area. I used the same space and just popped a set of cones half way for the 10m sprints.

Due to the taxing nature of this workout long rests between intervals are going to be used.

Note: I have blatantly stolen Crossfit’s 21-15-9 repetition choices (although I’m using them differently).

[Read more...]

Filed Under: Outdoor Tagged With: 60 min bootcamp, crossfit, crosstraining, hiit, HIT, sprints

Upper Body Bodyweight Bootcamp Workout

March 13, 2012 By Kyle 4 Comments

Rating: 0 (from 0 votes)

This past weekend was Labour Day (Labor Day for those from the USA) in Victoria so I was stuck with that conundrum of what to do when a session clashes with a public holiday.

I decided to do back to back workouts (T,W,F rather then M,W,F) and split up the body parts. This morning we did this upper body workout and tomorrow we will follow up with a Bootcamp Alliance workout called No Butts which as you can guess is lower body focused.

It’s a pretty straight forward workout (it follows the KISS principle well) as we usually have a few new people at the start of a new cycle. Here it is:

Big Guns

Goals: Muscular Endurance

Time: 60 minutes

Equipment: Cones, Mats, Interval Timer

Warm Up:

Suicide runs:

Set up 6 cones 5 metres (16ft) apart (25m total). Add some more cones so that you now have 6 lines.

Clients perform suicides, touching the ground at each ‘line’. On the second round have clients do 1 star jump on the furthest line, then 2 star jumps on the next and so on, On the third round do the same as round two but with push ups.

Drill 1 – 3 Person Circuits

See more on 3 Person Circuits. This is a straight line version rather than a triangle.

Split your group into 3 teams.

This drill works by having each team member perform a small 3 station circuit while competing with the other teams. One person on each team will be performing an exercise for reps, another will be performing a core exercise and the final team member will be running shuttles.

Once the first team member completes all of their reps they run forward and tag their team mate at the next line who then goes on and tags the third team member doing shuttles. The shuttle runner runs back to the baseline to perform push ups.

Tip: Use the cones from the warm up.

Tyres And Ropes

February 17, 2012 By Kyle 4 Comments

Rating: 0 (from 0 votes)

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.

A New Guest Bootcamp Workout

February 14, 2012 By Guest Leave a Comment

Rating: 0 (from 0 votes)

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

[Read more...]

Filed Under: Cardio, Indoor, Outdoor Tagged With: 60 min bootcamp, circuit drills, core exercises, crosstraining, sean mcrory

Medicine Ball Bootcamp Workout

January 26, 2012 By Kyle Leave a Comment

Rating: 0 (from 0 votes)

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.

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

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

Rest 2 minutes.

A Nice Welcome Back Workout For Your Clients

January 11, 2012 By Kyle 3 Comments

Rating: 0 (from 0 votes)

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: 60 min bootcamp, core exercises, crosstraining, sprints, strength

Bootcamp Relay Circuit with a Twist

December 6, 2011 By Kyle 2 Comments

Rating: 0 (from 0 votes)

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.

Big Group Stair Bootcamp Workout – Stair Off

November 14, 2011 By Kyle Leave a Comment

Rating: 0 (from 0 votes)

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

[Read more...]

Filed Under: Outdoor Tagged With: 60 min bootcamp, crosstraining, stair exercises, stair run, stairs, supersets

The Incredible Hulk Workout

Warm Up

Setup

Dynamic Endurance

WARM UP

1ST DRILL (4 mins)

Complex Sprints

Warm Up

Concept

Big Guns

Warm Up:

Drill 1 – 3 Person Circuits

Tyre Power 2.0

Warm up

Set Up

Stations

Core/Cardio Workout

Warm Up:

Circuit One

MB Bonanza

Warm Up

Snake Time

Welcome Back

Warm Up

Workout

Drill 1 (based on 5 x 10)

Rope Relay 2.0

Warm Up

Class concept

Description of workout location

Stair Off

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