Kettlebell Drop 10 Bootcamp Workout

Today’s workout is thanks to Sara Ottley of Burn It Fitness. Thanks Sara!

You can submit your own awesome workouts to share with everyone right here.

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Kettlebell Drop 10

Equipment: 1 ‘bell for each person

Complete these exercises, in the order shown.

  1. 50 Alternating KB Swings
  2. 50 KB squat and up right row
  3. 50 KB Clean (25 each arm)
  4. 50 KB Snatches (25 each arm)
  5. 50 bodyweight press ups
  6. 50 deadbug
  7. 50 bodyweight dips

Rest for 2 minutes.

Then:

  • Repeat exercise list with 40 reps each.
  • Rest for 90 seconds.
  • Repeat with 30 reps.
  • Rest for 1 minute.
  • Repeat for 20 reps.
  • Rest for 30 seconds.
  • Repeat for 10 reps.
  • Complete!

The workout takes approx 50 mins to complete including rests

Don’t have kettlebells? Use dumbbells instead!

About Sara

I have been a Pt for 7 years and run an outdoor fitness company (Burn It Fitness) on Blackheath, South East London. We offer Iintensive 4 week Boot Camps, drop in fitness classes and PT.

I am totally passionate about my fitness and outdoor training. I’m also a Mum of 2 little girls and kettlebell addict!

Attention London Readers!

Do you learn better by doing rather than just reading?

Are you looking for some new ideas to use at your bootcamp?

Well for the next few weeks I’m visiting the UK and while I’m here I would love to meet you. That is why you should come into London on May 3rd to my Bootcamp Workshop & Meet Up.

This is a hands on practical workshop along with a chance to ask myself and other trainers how we run our bootcamps. I have allowed plenty of time for Q&A as well as plenty of time to teach you a whole heap of new drills.

Tickets have just gone on sale today. There are 12 early bird tickets for just £60.

Book your tickets online.

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Image: Wilson Bilkovich

Incremental Bootcamp Workout

Near where I run my bootcamp there is a fantastic amphitheater.

I used this for the core of my workout but I’ll lay out the basic concept so that you can do something similar with your own environment.

The Amphitheatre

The Amphitheatre

Take 10

Time: 45 minutes

Equipment: Mats, Cones/Markers

Set Up

This workout contains 3 or more parts. The Counter, Drill A and Drill B.

You can add more drills if you like (C, D etc) for more variety or a longer workout.

How It Works

The Counter

Use this drill to keep track of how many rounds a client has done. It should increment by one each round.

Drills A and B

These can be anything really. I chose one to be a muscular strength circuit and the other to be more of a short intense cardio drill.

Alternate between drills in between each round of the Counter (see below for example).

Example

Here’s what I did.

The Counter

I set the Counter as a step up-squat combo.

Round 1 clients started at the bottom of the large amphitheater steps and did and did 1 step up and then squat, round 2 they started at the bottom but this time did 2 step up-squats.

Each round they added an additional step up squat until the final round of 10.

Step up-squat: step up onto a bench/step, perform a squat then step down or repeat upwards. Alternate stepping leg each rep.

Drill A

Run up the stairs and back down (around 60 stairs).

Drill B

Perform 10 reps of each exercise. Advanced clients should perform 15 reps each.

  1. Super Man Reach Push Ups
  2. Inverted Rows on railing
  3. Jump Squats

Super Man Reach Push Ups: Perform a regular push up. At the top of the movement raise 1 arm off the ground and reach in front of you. Stabalise with core and other 3 points of contact.
Return your hand to the ground and complete another push up. This time raise the other hand.

When the workout is completed in order it would look  like this:

  • 1x step up-squat
  • Drill A – run stairs
  • 2x step up-squats
  • Drill B – strength circuit
  • 3x step up-squats
  • Drill A
  • 4x step up-squats
  • Drill B
  • 5x step up-squats
  • Drill A
  • 6x step up-squats
  • Drill B
  • 7x step up-squats
  • Drill A
  • 8x step up-squats
  • Drill B
  • 9x step up-squats
  • Drill A
  • 10x step up-squats
  • Drill B

Clients started the step up-squats from the bottom each time.

I gave each client a cone that they moved one step higher at the end of each round so they could keep track of which step they were up to.

You can use lunges, push ups, suicides or anything you can really think of to replace the Counter. Go nuts!

Total Sample Drill Time: 25 minutes

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A Bundle Of Burpees For Your Bootcampers

Today is the first of a monthly series of free workouts from Garry Robinson. You can expect more where this came from.

In the coming weeks I will be announcing an opportunity for other trainers to become regular contributors to Bootcamp Ideas, so make sure you start stockpiling your best workouts!

The burpee smile-grimace

The burpee smile-grimace

Burpee Accumulator

Category: Running

Method: Interval Training with Plyometrics

Purpose: Anaerobic Conditioning

Equipment: One DB or KB each, Markers

This workout involves progressive work:rest time intervals, starting with phosphate energy system and progressing through to the lactate. Everyone gets to finish together, no matter what their fitness level.

Participants are given a set time period at the beginning of each round to complete the task. They must shuttle between the cones the prescribed number of times before commencing burpees. Place a cone halfway (at 15m) for walkers or those who cannot run.

If some people are still doing burpees at the end of the time limit then regress the intensity of their burpees as per the burpee video.

Warm-up

Warm up with a fun ball game such as duck duck goose followed by some dynamic stretches for the hip flexors (travelling lunges) and calf muscles (tip toe running and running backwards)

Part 1 (12 mins)

Turkish Get-Ups Strength Ladder. Work up to 4 reps each side, for a total of 10 reps each arm. Use a heavy dumbbell or kettlebell.
i.e. (1L, 1R), (2L, 2R), (3L, 3R), (4L, 4R)

Part 2 (15 mins)

Round   1      in  10 secs complete:     1 sprint + 1 burpee        then rest for 0’10”
Round   2     in  20 secs complete:     2 sprints + 2 burpees      then rest for 0’20”
Round   3     in  30 secs complete:     3 sprints + 3 burpees      then rest for 0’30”
Round   4     in  40 secs complete:     4 sprints + 4 burpees      then rest for 0’40”
Round   5     in  50 secs complete:      5 sprints + 5 burpees       then rest for 0’50”
Round   6     in  60 secs complete        6 sprints + 6 burpees      then rest for 0’60”
Round   7     in  70 secs complete:     7 sprints + 7 burpees       then rest for 1’10”
Round   8     in  80 secs complete:     8 sprints + 8 burpees       then rest for 1’20”
Round   9     in  90 secs complete:     9 sprints + 9 burpees       then rest for 1’30”

Cool-down

Stretch hip flexors, calves, glutes, hamstring, ITB and chest

Exercise Demonstrations

Burpees

[if you can't see the video go here: http://youtu.be/6dLiuIxU59I]

Turkish Get Ups

[if you can't see the video go here: http://youtu.be/9C83gtmTpOE]

Great workout right? Don’t miss out on any of our new one’s, get them sent straight to your email inbox.

20 Set Strength Bootcamp

Welcome back to Bootcamp Ideas. Lately, I’ve been thinking a lot about work-life balance. When are you trying to do to much? Why can’t you do (or appear to do) as much as someone else?

There are a few techniques that I have been working really well to achieve some sort of equilibrium. I’m going to share them soon once I can put them in an easy to replicate system.

Anyway, those are the thoughts for today, on to the workout!

30x30thumbnail

20 x 5

Goals: Strength

Time: 45 minutes

Equipment: Mats, Exercise bands

Warm Up

Mobility warm up
  • Warrior Lunge
  • Hip Extensions
  • Bird Dog
  • Scarecrows (1 arm at a time)
  • Bent over T spine
  • Yoga Push Ups
 Game

Rock Paper Scissors Sprint

Main Drill

Today’s workout is simple. It is designed to improve technique while also testing muscular endurance. The shorter sets make the overall goal (100 reps) much more achievable .Clients are to complete 20 sets of 5 reps of the following supersets as quickly as possible while maintaining good technique. Exercise options are listed in order of difficulty (advanced to beginner).

Take a 2 minute rest between rounds with an 10 minute time limit to complete.

Round 1

  1. Burpees OR Push Ups OR Kneeling Push Ups
  2. Band Rows w/ 1 second pause at contraction (vary difficulty with band resistance – thicker bands for bigger noobs)

Round 2

  1. Toyota Jumps or Jump Squats or Squats
  2. Mountain Climbers

Round 3 (only 5 to 10 sets)

  1. Plank w/ arm reach (forwards or lateral or none)
  2. Crunches

Cooldown

Stretch and discuss client achievements.

Update on 30×30 Project: A few weeks ago I shared a project that Amy Clover is working on. She is bringing her training style all around the US and Canada in a series of bootcamps. Her project funding was successful! Thanks so much guys.

Now she has announced the first 16 locations and is looking for more! So go help fight depression (and get some awesome reputation for your business) by offering Amy a location for one of her bootcamps. This is too good of an opportunity to miss out on.

If you are new here, I post workouts like the one above every week. So you don’t miss out on any, I’ve set up a handy email list where I will send the weekly workout to your inbox. Get on it.

One More Christmas Bootcamp Workout

Ok, I know I said I was done with Christmas workouts but I just received this one in my inbox and had to share!

This workout operates like a board games (just like the Monopoly workout) so there is a bit of set up. However, I think your clients will appreciate and enjoy the effort.

Thanks to Sharon Corrigan from Glowing Results for this workout. Check out their site if you are interested in using schools and community centers to run your bootcamps.

santa

Around the World Christmas Bootcamp

Time to take on the role of santa…

you need to deliver presents all around the world.

Set up like a board game, use the dice to roll and move around the world. Complete the activities as you land on them.

  • If you land on a Lucky Dip station, do as card instructs and move on.
  • Play individually.
  • First person back to the north pole each lap draws a “gift” card that everyone else must do.
  • Then everyone is back to the start and roll again.
  • 2nd round, do 2 laps before getting back to north pole.
  • 3rd round, double reps on each station.

Stations: (countries)

  • TURKEY: 5 Turkish get-ups (each side)
  • JAPAN: 10 Sumo squats (10 forward, 10 back)
  • BRAZIL: 10 Brazillion crunches (each side)
  • KENYA: run
  • RUSSIA: 10 Russian twists (each side)
  • SWITZERLAND: 20 Swiss alps skis
  • FRANCE: 20 Paris Eiffel tower Step-ups
  • NEPAL: 50 mt Everest  mountain climbers
  • HOLLAND; 10 Broomstick Windmills (each direction)
  • CANADA; 10m Polar bear crawl  (up and back)
  • ENGLAND; 20 London Bridges
  • CHRISTMAS ISLAND; 10m Christmas island red crab crawl (up and back)
  • CHINA; 50 Great wall jumps
  • AUSTRALIA; 20 Great barrier reef- sea turtles
  • AFGANISTAN; 5m each way Afganistan army crawl
  • SOUTH AFRICAL 20 Africa Leoperd jump
  • AUSTRALIA; 20 Ayres rock- hollow rock
  • USA; 20 Golden gate bridge up down hover.
  • EGYPT; 20 pyramid push-ups
  • FRANCE; 20 frog jumps

Australia gets two stations because they are awesome?

Lucky Dip Cards:

  • Rudolf’s nose stops glowing in the middle of a blizzard, go back two
  • Left a present at santas workshop, go back to start
  • Santa chooses to eat the carrots left for the reindeers instead of the cookies, healthy choice, move ahead two
  • Sleigh gets bogged in snow. You need to dig it out. Complete 15 grave diggers on each side before moving forward.
  • Gifts delivered in record time, move ahead 3
  • Reindeer breaks loose from sleigh, go back 1
  • Present falls out of sleigh, go back 4
  • Woke up the family dog who was sleeping under the Christmas tree, go back 1
  • Elves wrapped presents beautifully, go forward 3.
  • Scrooge cards: give someone else a task to do (burpees, hand release push-ups etc)
  • Good will cards: choose someone else to move ahead 1,2 or 3 spaces.

Gift Cards:

  • Run 440m
  • 50 Pull-ups
  • 50 dips
  • 30 frog jumps
  • 20 burpees
  • 10 single leg squats (each side)
  • 200 skips

About the trainer

Sharon Corrigan is a PT working with a team of highly motivated trainers at Glowing Results Bootcamp in Doreen, VIC www.glowingresults.com.au

Image: kevin dooley