Crosstraining | Bootcamp Ideas

60 Second Interval Bootcamp

October 27, 2011 By Kyle 2 Comments

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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: 3 person circuit, cardio, crosstraining, intervals, muscular endurance

Football Oval Outdoor Bootcamp Workout

September 7, 2011 By Kyle Leave a Comment

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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.

5 Circuit Training Ideas to Increase Your Bootcamps Intensity

August 22, 2011 By Kyle 2 Comments

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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

60 Minute Non-Stop Bootcamp Workout

August 14, 2011 By Kyle Leave a Comment

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‘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.

Running Speed Bootcamp Workout

June 12, 2011 By Kyle 3 Comments

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This workout was designed to increase my clients 2km run time for their fitness test. It works best if are located in a park with lots of different paths, preferably some that are on a hill. In between runs I threw in some upper body muscular endurance work.