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Medicine Ball Bootcamp Workout

January 26, 2012 By Leave a Comment
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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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AMRAP Inspired Bootcamp Workout

August 28, 2011 By 7 Comments
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I better start off by saying this as we all know how touchy the CrossFit crowd get when you don’t give CF credit for every single high intensity training technique ever created. AMRAP stands for As Many Rounds As Possible and is a regular theme of many of CrossFit’s Workout Of the Day sessions. It entails a series of exerices which the trainee must complete in circuit fashion as many times as possible in a given time limit.

The following workout works best with a large group so that you can have 4+ teams of 4 or 5 people.

HAMRAP

Goals: Crosstraining

Duration: 1 hour

Equipment:  Mats, Park benches or seats, Timer

Warm Up

Go for a 10 minute Indian Trail run. Incorporate lunges, weaving and different running gaits.

Class Concept

Split the group into teams of 4 or 5. Try to keep skill levels across each team evenly matched.

Each team will endevour to complete as many rounds as possible of each circuit in 12 minutes. The team with the most rounds completed at the end wins. Losing teams must complete 2 minutes of plank.

Circuit 1

  • 11 Pushups
  • 11 Knees up Crunches
  • 2 x 50-60m Hill Runs (alternate: 50 Mountain Climbers)
  • 7 Jump Squats

At the end of the circuit, collect each teams total number of COMPLETED rounds. Make a quick note of partial rounds in the case of a tiebreaker.

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

High Intensity Hill Running Bootcamp Challenge

July 29, 2011 By Leave a Comment
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Challenge workouts should be an important part of your bootcamps. A bit of competition is great for getting your clients to push themselves outside of their normal comfort zone.

You want to make your challenge workouts fairly difficult so that even the losing team(s) feels great knowing that completing the challenge alone was an awesome task. Which leads me to emphasize, always let everyone finish the challenge. Don’t stop as soon as the first team finishes and make sure you have allowed enough time for the challenge to be completed.

Hill Run Challenge

Goals: Full Body Strength

Duration: 1 hour

Equipment: Cones, Mats

Warm Up

Jog to the area with hills. Warm up the legs with some dynamic movements (leg kicks, lunges, butt kicks, etc)

Rules

  • Clients will split into 2 teams (or more teams if you have 20+ clients). Try to handicap teams with a mixture of faster and slower runners.
  • Teams are to complete a set number of hill runs (see below) in the fastest time possible. The first team to finish wins.
  • Teams must stick together while completing runs with the exception of super long runs (see below).

How to set it up

Pick 4 or 5 different hills around your park. Clients will run multiples of their team number up each hill (eg. A team of 7 may have to run a certain time 10 x 7 times. Faster runners help the slower ones by running more times).

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

High Intensity Bootcamp Workout Using Hills To Build CV Endurance and Teamwork

April 3, 2011 By Leave a Comment
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If you are at the stage where you have two bootcamp instructors, that’s awesome. Not only does that mean you are doing well, it also means that your options when it comes to workouts has doubled.

One method of using your assistant instructor is to split your group into two and pit them against each other. This workout below involves just that, a bit of healthy competition between you bootcamp clients.

Hill Hunter

Goals: Team Building/Challenge

Duration: 1 hour

Equipment needed: None

Warm Up

Move to an open space and perform a 10 minute warm up drill focusing especially on the lower body.

Conditioning

Clients are two be split into two equally capable groups. One trainer is matched up with each group. [Read more...]

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