Dice Accumulator Bootcamp Workout

anne koskiHi guys,

Meet Anne Koski, owner of Homegrown Fit in Portland, OR.

We have spent the last two months learning from each other and more recently I have been draggin my butt out of bed at 5am to head to her bootcamp sessions. It’s been an awesome way to keep my training skills sharp.

You will be seeing some more workouts from her as we continue to work together. She is a complete master of using exercise bands for really cool exercises so stay tuned from some cool videos too.

Enjoy today’s workout!

- Kyle

Dice-Brain-Body-Workout

Dice Accelerator

Time: 60 minutes

Equipment: At least ten 6 sided die. Preferably 50. Whiteboard. Bands.

Warm Up

Indian run 500-800 m. Mobiltiy warm up.

How it works

For this workout you will need a whole bunch of 6 sided die (d6).

I used a set that included 4 different dice colors. Red, White, Blue and Yellow. You will want some different colors too.

Workout method

This workout runs like an accumulator. There is 10 rounds starting with just exercise 1 in the first round and then adding an additional exercise each round.

For example:

Round 1: Do exercise 1.
Round 2: Do exercise 1, then exercise 2.
Round 3: Do exercise 1, then exercise 2, then exercise 3.

Round 10: Do exercise 1, then exercise 2, … , and finally exercise 10.

Rolling the dice for reps

The number of reps is  where the dice come into play. Round 1 clients roll one red die. The number that they get is how many Jet Star reps they will do.

Round 2 clients roll a red die and a white die. The red die shows how many Jet Stars they will do and the white die shows how many HRPU’s they will do.

Each round the client adds one more die to their roll for the additional exercise. If two exercises have the same corresponding die color then the client gets to chose which die goes with which exericse.

Let’s do another example to explain that.

In round 5, Kyle rolls 5 dice: 2 red dice, 1 white die, 1 blue die and 1 yellow die. The white die lands on 3. That means 3 HRPU. The blue die lands on 6, that means 6 Froggers. The yellow die lands on 4, that means 4 Prone Pulldowns. The two red dice land on 2 and 6, that means Kyle then choose to do either 2 Jet Stars and 6 Pull Ups or 6 Jet Stars and 2 Pull Ups. It’s completely up to him.

In between each round clients should run to a cone 50m away and back. This will help spread them out so they aren’t all doing their dice rolls at the same time.

Exercise Dice Color*
1 Jet Star Red
2 HRPU White
3 Froggers Blue
4 Prone Pulldowns Yellow
5 Pull Up/Inverted Row Red
6 Sandbag Overhead Squat White
7 Nose-to-knee (R+L=1) Blue
8 Boulders (R+L=1) Yellow
9 Band Goblet Squat Red
10 Crab Toe Touch (R+L=1) White

*Change the colors to what you have available.

Early finishers: If any clients finish early. Have them start reducing the number of exercises 1 round at a time starting at the top of the list. Round 11 would consist of exercises 2 through 10.

Measuring dice

Clients sorting out their dice for round 10.

Notes on clients remembering

We thought we might come across the problem of clients not being able to remember up to 10 different numbers. We didn’t. They all did fine.

If you did though or you are limited with your number of dice. You could have them throw just 4 dice at a time. So after round 4 they would then have to start doing 2 dice throws. One for exercises 1 to 4 and then come back after their prone pulldowns for a second  throw for exercises 5 to 8. After round 8 they would have to come back for a third throw.

Total time of accumulator drils = 25-35 minutes.

Stretch

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Team AMRAP Bodyweight Bootcamp Workout

I ran this workout last Friday. I don’t know if it was the fact it was Valentine’s Day or what but my groups were ferocious in their competitiveness to be the winners of this workout.

I hope it inspires the same enthusiasm in your groups.

garden chess

Who enjoys these random pictures I add to the workouts?

As Many As Possible

Concept

Form clients into handicapped teams of 4. If you have less than 8 people, form them into smaller groups and adjust reps accordingly.

Teams must complete as many rounds of the circuit as possible (AMRAP) in the given time. For each round they complete they score one point. Points are added together at the end of the game. Include partial rounds (¼ points per completed exercise).

The repetitions shown is the TOTAL number of reps the team must complete (eg. 100 reps/4 = ~25 reps each). Fitter clients can do extra for less fit clients. Teams may only move to the next exercise once ALL reps of the previous exercise have been completed.

The run at the end of the circuit is only completed by one member. The team chooses which member they want to send. The others can rest while they wait for that person to return.

Circuits

Circuit 1 – Upper (6 minutes)

  1. 80x push ups
  2. 80x mountain climbers (L+R=1)
  3. 80x railing dips
  4. One client runs 100m

Rest 2 minutes. Use this time to explain circuit 2.

Circuit 2 – Lower (6 minutes)

  1. 100x squats
  2. 80x high knees (L+R=1)
  3. 40x glute bridge marches (L+R=1)
  4. One client runs 100m

Rest 2 minutes. Use this time to explain circuit 3.

Circuit 3 – Full (8 minutes)

  1. 20x rolling get ups (use partner if need be)
  2. 40x tuck jumps
  3. 60x partner high 10 sit ups
  4. One client runs 50m

Total points from all 3 rounds wins!

Penalties - Stay strict on technique to keep things fair. On a third warning about technique, the client loses a ¼ point for their team.

Modification – For a 60 minute workout increase the first 2 rounds to 8 minutes and the final round to 10 minutes. Increase rest breaks between rounds to 3 or 4 minutes.

Exercises

Rolling Get Ups

Assisted Rolling Get Ups

Glute Bridge Marches

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Images: Garden Chess by Beverley Goodwin

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More bodyweight workouts:

bootcamp bodyweight workouts

Sprint And Chipper Bootcamp Workout

Last week on our Facebook page I shared a TED talk about how the fitness industry in general is failing and why introducing play to fitness is so important.

Here it is in case you missed it.

If you can’t see the video click here.

Following on from that here is a workout I did recently where I introduced a bit of fun contest into the sprints.

My clients flew up the stairs round after round with out even realising how hard they were working until they got to the top.

Stairs

Run Don’t Walk

Type: HIT

Time: 45 minutes

Equipment: Mats, Bands, Cones, Stairs/Hill

Warm Up

Go for a 5 minute run with your group. We then played Peg Tag.

Main Bit

For this workout I split my group into pairs of similar fitness level. They will be racing each other at some point so they will want to keep that in mind.

I started half the pairs on the Sprints with me and I started the other half with my assistant trainer on the Chipper.

The time limit for each part is 15 minutes.

Part A – Sprints

This drill is adapted from one of the games we included in our new ebook Beyond Burpees.

You will need a set of stairs (60+ steps), a hill (40m or longer) or a stretch of grass (60m or longer). Half way up the stairs/hill/course place 1 to 3 cones per person.

I used cones easy to pick up like these ones.

Have pairs line up facing each other at the bottom of the stairs. These two lines are now the two teams. I called one red team and the other blue.

Pairs will sprint up the stairs attempting to score a point for their team.

To score a point:

Clients must attempt to get a cone to the top of the stairs. They can do so by being first to grab a cone and get it to the top of the stairs.

OR if their competitor grabs the cone first, they can still score a point by tagging their competitor before their competitor reaches the top.

So one can score a point by either getting the cone to the top uncaught or catch the other person before they do.

The pair returns to the start to race again (have other pairs race while they are returning) and the cone goes to the winning side.

To stop people waiting by the cones to tag the other person as soon as they grab a cone, set a short distance of immunity where you can’t be tagged. I used one 5 step flight of stairs.

Run through until all cones are used up or the other group doing the Chipper is completed. Add up scores and announce the winning team.

sprint game

Part B – Chipper

This part is much simpler then the sprint section.

Write on a whiteboard:

Normal  Advanced
  • 10 burpees
  • 20 push ups
  • 30 step ups
  • 40 box squats
  • 50 dips
  • 60 band rows
  • 10 burpee box jumps
  • 20 feet elevated push ups
  • 30 step ups each leg
  • 40 box squat jumps
  • 50 dips with legs straight
  • 60 band rows

Working by themselves, clients should aim to complete everything written on the whiteboard. Clients can choose between normal and advanced for each exercise.

Clients will need a bench or large step to complete exercises.

Cooldown

Stretch it out.

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Important Pull Bootcamp Workout

We all went to Personal Trainer school. We all know how important including some pulling movements is for the modern day woman (or man).

But be honest, do you always balance your workouts properly at bootcamp?

It’s really hard to include pulling actions with out weights and pull up bars. So I put aside a whole workout in my last round of bootcamp to do some much needed posterior chain work. All I needed was a few TRX‘s (any suspension straps will do – check out the Jungle Gym XT) and some dumbells.

In pinch you could use some high resistance exercise bands instead of straps.

Steamy Bootcamp

Bootcamp Gives You Wings

Time: 45 minutes

Equipment: Mats, TRX (or alternate), Whiteboard, Dumbbells, Interval Timer

Warm Up

Run through 30 to 60 seconds each of these mobility warm up exercises: Frog squats, lateral lunges, star jumps, seal jacks, standing obliques. Play some knee tiggy.

Drill 1 – TRX Rows

Set up 4 TRX’s (or less for smaller groups – I had 16 in my group) around a tree at the far end of your training area. About 30 metres away is good.

At the other end assemble the clients and break them into teams of 4 (you want at least 3 teams so you may have teams of just 2 or 3 too).

How it works:

Set your timer for 10 minutes. When the timer starts, team one runs to the TRX tree and does 15 inverted rows each. Everyone else stays behind and does push ups.

When they are finished with the rows they run back and the next group goes. At this point you can change push ups to another exercise or keep it the same.

The trainer chooses the exercise randomly each round by calling out push ups, plank or squats (or any other basic exercise you can think of). Double up with the same exercise two times in a row some rounds to keep it challenging. Keep going until the 10 minutes is up. My group completed 3 rounds.

Drill 2 – The Big Back Chipper

A chipper drill is a drill where clients have a set number of reps that they must complete on each exercise. The goal is simply to finish all reps on an exercise and then move onto the next one.

Have clients change into a new team of 4 with different people. Teams will work together to complete 150 to 300 reps total (see exercise) on a series of exercises.

Teams can complete the exercises in any order but encourage them to prioritize equipment based drills over non equipment drills so you don’t end up with everyone trying to use the TRX at the end.

Exercises:

Cooldown and Stretch

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For workouts similar to this one, check out Unique Bootcamp Workouts.

Dead Balls. They Make For A Nasty Workout

Today’s workout is coming to you quite late in the week. Wedding planning has seeped into every spare moment of my life. I guess as all good things in life, it requires some hard work. Kudos to those who have been through this journey.

Now to the workout!

A few months ago we bought a whole bunch of dead balls from IronEdge on sale. I had been wanting to plan a workout around my favourite exercise to do with them, the Dead Ball Slam. You can use regular medicine balls or tough wall balls in place. Of course the medicine balls will actually bounce so be careful of that.

It’s very much a self paced workout so you may need to crack the whip a bit.

My small strength groups love to slam.

My small strength groups love to slam.

Rolling 100s: Dead Ball Edition

Type: Strength, HIT

Time: 45 minutes

Equipment: Mats, Cones, Exercise Bands, Dead Balls

Method

Clients are to pair up with someone of similar fitness.

Pairs are to complete their list of exercises in order with only one person exercising at a time. Clients should swap every 10 reps.

Because they are only doing 10 reps at a time they should be going hard for those 10 reps using immaculate form.

Distribute two or three lists with the exercises in different orders so that equipment can be shared around.

Exercises

All exercises should be completed for 100 reps with the exception of the Dead Ball Slams which taper off as the workout continues. See marked reps.

Option 1 Option 2
  1. Dead ball slams x100
  2. Jump squats
  3. Dead ball slams x80
  4. Sea turtles
  5. Band rows
  6. Dead ball slams x60
  7. Ball sit ups
  8. Dead ball slams x40
  9. C2D Push ups
  10. Band rows
  11. Dead ball slams x20
  12. Squats
  1. Dead ball slams x100
  2. Jump squats
  3. Dead ball slams x80
  4. Ball sit ups
  5. Dead ball slams x60
  6. C2D Push ups
  7. Band rows
  8. Dead ball slams x40
  9. Squats
  10. Dead ball slams x20
  11. Sea turtles
  12. Band rows

Notes:

  • Yes, band rows should be in there twice.
  • C2D = chest to deck
  • Beginners should work in threes instead of pairs. This will give them a nice 1:2 work:rest ratio.
  • Ball sit ups should be done in pairs with feet locked in. Partner should rest at the top while the other does their 10 reps.

Workout lternative: You could swap out some of the exercises for more cardio options like jumping jacks, shuttle runs and burpees to create more of a cardio workout.

Deadball weight:

Beginners 6kg ball
Intermediate 6kg Females and 9kg Males
Advanced Same as intermediate but jumping slams

Cooldown

Stretch

Exercises:

Click if you can’t see video.

Click if you can’t see video.

Click if you can’t see video.

Click if you can’t see video.

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