Fourth Of July Challenge Workout

Today’s 4th of July themed workout is from Cheryl Kurn Sacks of Sacks Fitness. Thanks for sharing Cheryl!

Read to the end for something cool.

July 4 Fireworks

Fourth of July Workout

Time: 60 minutes

Equipment: Dumbbells


Do exercises in a circuit style. Rounds 1 & 3 are 20 reps, rounds 2 & 4 are 14 reps.

Exercises that have a left/right side do 20/14 reps total. With a 5 min warmup and 5 min cool down, will last for a 60 min class.


  1. Star Planks
  2. Firework Lunges
  3. Star Spangled Bicycles
  4. Ab Bursts
  5. Red, White & Glutes
  6. Side Plank Spectacular
  7. Squats & Stripes

Exercise Descriptions

Star Planks – While holding a high plank (straight arms), alternate opposite arm/leg reach. Keep hips square to floor. Perform 20 or 14 total reps.

Firework Lunges – Step left leg back into back lunge. Bring left knee up to a balance and do a biceps curl. Then, reach left leg out to the side while doing a “V” Shoulder press. Repeat same leg for 10 or 7 reps, then switch.

Star Spangled Bicycles – Alternating oblique crunch with opposite leg extension. Slow & controlled, more like a Pilates single leg stretch. Perform 20 or 14 total reps.

Ab Bursts – Knees bent in 90 degrees, lightly hug knees with head/shoulders off floor. Staying curled up, reach arms and legs out on a diagonal, making an “X”. Perform 20 or 14 total reps.

Red, White & Glutes – On forearms and knees, put resistance tube around bottom of right sneaker and hold handles. Keep foot flexed (or you’ll snap yourself in the butt) as you reach right leg straight back. Same side for 10 or 7 reps, then switch.

Side Plank Spectacular – Holding side plank on right side (either knees bent, top leg straight, or both legs straight), perform a wide dumbbell row with left arm (elbow to ceiling), then extend arm at elbow to a straight arm (triceps). Same side for 10 or 7 reps, then switch.

Squats & Stripes – Stand hip width with arms straight out in front of you (very light dumbbells!). Step right leg out to wide squat and move arms to a “T”. Step right leg and arms to center, then step out with left leg to squat and arms to “T”. Perform 20 or 14 total reps.

About Cheryl

I’m from central New Jersey and am a Personal Trainer and Pilates Mat instructor of 7 years, and also teach group fitness classes.

After working in the TV industry for several years post-college, I decided to embrace my life-long passion for fitness and health. I feel this is my sixth sense, and enjoy teaching others how to find success the natural way, just as I did. I may look sweet, but I train tough. My business website: Sacks Fitness

Celebrate with me

To celebrate my very first 4th of July here in the United States I’ve put together a cool package of all my ebooks.

You can get the Little Bootcamp Book of Workouts, the Little Bootcamp Book of Tyres and Ropes and Beyond Burpees for $149. I got the calculator out and that works out to over 35% off.

But it’s only for the 72 hours that is the weekend of July 4, after that it’s gone. So if you haven’t gotten a Little Bootcamp Book before, you should go get them all now.

Sales will open after midnight tonight. Make sure you are on the Bootcamp Ideas email list so you don’t miss out.

The sale is on now. Check it out.

The sale has now ended.

Plus there’s more (in my best crazy warehouse clearance/fire sale voice)

Purchasers will also get early access to my new ebook – The Little Bootcamp Book of Starting a Bootcamp Business.

Uh oh! Now I’ve let the cat out of the bag.

Yes, that is the new project I’m working on. A collection of my stories, other trainers stories and guides to finding the courage to start a bootcamp.

More info to come again next week detailing exactly what is inside of it. That’s all I’m saying for now.

(Man, I hate holding out on you all but it’s not quite ready yet.)


Image: Fireworks | I’ll Never Grow Up

Time Bomb Pyramid Workout

After seeing Jess Twomey’s Circle of Trust workout last month, Emma Nunn was hit by a moment of inspiration causing her to come up with this workout. Thanks for sharing Emma!

time 2

Count Down Count Up

Time: 60 minutes

Each of the drills below take just under 5 minutes to complete. Do a  5 minute warm up and a 10 minute cool down and allow just 30 seconds between each circuit.

Do all 4 drills twice.

Drill 1 – Legs 

  • 60 sec squat hold
  • 45 sec alternate lunges
  • 30 sec lily pad squats
  • 15 sec jump squats
  • 30 sec lily pad squats
  • 45 sec alt lunges
  • 60 sec squat hold

Lily Pad Squats: Like a frog really. Squat then you tap the floor between your legs jump up and turn 180 degrees, repeat and jump the way you came so you don’t get dizzy… Pair it up by doing high 5′s when you meet face to face again.

Drill 2 – Arms

  • 60 sec lat raise
  • 45 sec tricep dips
  • 30 sec press up
  • 15 sec bicep curl
  • 30 sec press up
  • 45 sec tricep dip
  • 60 sec front raise

Drill 3 – Cardio 

  • 60 sec skipping
  • 45 sec jumping jacks
  • 30 sec high knees
  • 15 sec jump squats
  • 30 sec high knees
  • 45 sec jumping jacks
  • 60 sec skipping

Drill 4 – Core 

  • 60 sec plank
  • 45 sec right side plank
  • 30 sec mountain climbers
  • 15 sec v sit
  • 30 sec mountain
  • 45 sec left side plank
  • 60 sec plank

About Emma

I’m a personal trainer down in the far reaches of Falmouth, Cornwall, UK. My passion is in the camaraderie of group workouts, and with my boot camps reaching over 60 people, I know that there’s a much better chance of success if we stand together (and hobble away after). My workout’s are not for the feint hearted, and definitely not for the client with the excuses.


Portland Meet Up

Due to everyone being busy with life, I have moved the date of the Portland meet up to Saturday 28th June. It would be fantastic to meet you if you are local and help answer any questions you have about running a bootcamp. Reserve your spot here.

A San Fransisco meet up will also be announced in the coming weeks for July.

P.S. I’ve had a couple of emails this week from people asking if Tyres and Ropes is still available. It is, you can grab it here.


Image: Fabiola Medeiros (CC)

The Nokia 3210 Bootcamp

This week’s workout is from Chris Kershaw of Outfit UK. Thanks Chris!


The Nokia 3210 Bootcamp

This is a novel way of planning classes and Personal Training sessions.

So, everyone fondly remembers the phone keypads of old.

nokia keypad

Essentially, after a good old fashioned warm-up lay out the cones 2, 3 or 5 metres apart and label the stations exactly the same as the Nokia key pad. Write the exercises on the paper and the amount of repetitions you want everyone to perform.

My first bootcamp set up looked like this:

1: 10x wide, narrow and regular press-ups
2: 10x kettlebell push-presses
3: 10x bodyweight walk outs
4: 20x kettlebell swings
5: 10x plank to press
6: 20x bodyweight row and press
7: 10x boxing combinations
8: 20x low jacks
9: 15x roll and get-ups
0: 10x burpees

To begin with you ask the participants to do all the exercises that correspond to the digits contained in their mobile phone number with as little rest as possible. So for example I would perform:

0 – x10 Burpees
7 – x20 boxing combinations
7 – x20 boxing combinations
0 – 10 burpees
3 – 10 bodyweight walkouts
6 – 20 bodyweight row and presses
7 – 10boxing combinations
9 – 15 roll and get-ups
6 – 20 bodyweight row and press
2 x20 kettlebell push-presses
2 x20 kettlebell push-presses

After mobile phone numbers I got all my participants to perform exercises corresponding to their date of birth and then all the exercises matching the date that we performed the class.

After what seemed like a few minutes, the full hour session had flown by, and by all accounts the session was great fun!

You can swap and change the exercises as you see fit, but whether you are a trainer, coach or just a casual exerciser you can use this layout to create some fun, varied and effective sessions.

Be creative, get your participants to pick numbers out of a hat, perform exercises corresponding to their lottery numbers. Anything to get all participants as engaged in the session as possible. They should really enjoy it.

I’d love to see some of the combinations and ideas you can come up with.

Please share them or ask any questions in the comments below.

About Chris

I’ve been running boot camps and Personal Training for a number of years, and I’ve often used the ideas on this website to help me on the way, so if I can help anyone else just a little bit then I have done a good job.

You can find me on my business website Outfit UK or my blog is Muscle Moose.

My philosophy is to train as hard as I need to for any given goal, to enjoy the journey and to help others diet without the guilt an binging it that comes along for the ride.

I hope this finds you well.

Chris Kershaw


Kyle again – I’ve been loving all of these guest workouts that have been coming in, keep sending your ideas in.

If you have been loving them too, please let those that created it know by leaving a comment under the workout on Bootcamp Ideas. It takes all of 2 seconds but will make their day.


This workout first appeared here on Muscle Moose.

Simple 4 Station Bootcamp Circuit With A Twist

Today’s workout is thanks to Stacey Suntken from Melrose Boot Camp. Thanks Stacey!


Four And More

Equipment needed: Kettlebells, Cones, Agility Ladder, Mats

Preparation: Fill out a card for each station with all four levels or print of this one done for you.

This is a 4  station workout, with add ons each round.

1 round = 4 stations.

On the first round, do exercise number 1 on the card and then rotate to next station where you will do exercise 1 on that card.

On their second time around, clients should follow exercise number 2 and rotate and so on.

Hope this makes sense. It’s pretty easy to follow and lots of fun to do on a Friday!


1: 10 Full ROM Pushups

2: 10 Full ROM Pushups + 10 wide arm pushups

3: 10 Full ROM Pushups + 10 wide arm pushups + 10 close grip pushups

4: 10 Full ROM Pushups + 10 wide arm pushups + 10 close grip pushups + 10 staggered arm pushups (10 ea side)


1: 10 KB Goblet Squat

2: 10 KB Goblet Squat + 10 Single Leg Dead Lifts (ea side) (or 20 dead lifts)

3: 10 KB Goblet Squat + 10 KB Single Leg Dead Lifts (ea side) + 10 side lunge with bicep curl (ea)

4: 10 KB Goblet Squat + 10 KB Single Leg Dead Lifts (ea side) + 10 side lunge with bicep curl (ea) + 10 KB Haleos


1: 10 mt climbers cross overs

2: 10 mt climber cross overs + 10 side plank with hip raise (ea)

3: 10 mt climbers cross overs + 10 side plank with hip raise (ea)  + 10 v-ups (modify: asst leg lifts)

4: 10 mt climbers cross overs + 10 side plank with hip raise (ea) + 10 v-ups (or asst leg lifts) + 25 burpees (yes, 25! J)


1: cone drill & quick feet through ladders

2: cone drill & feet in/out through ladders ×2

3: cone drill & hi knees through ladders ×3

4: cone drill & side to side through ladders ×4

Zig Zag Cone Drill: Set up 12 cones in zigzag pattern. Sprint out to first cone then back pedal to second cone and repeat through all cones.

About Stacey

I’m an ACE certified fitness instructor with Melrose Boot Camp. I love seeing people of varying fitness levels working together and motivating one another toward a common goal – being healthy and fit.

When not instructing boot camp, I’m an avid runner and have coached a walk to run program.  I recently completed my 7th Boston Marathon. Overall, I love everything fitness and enjoy helping to make my community stronger through fitness.


Did your clients enjoy this workout? Awesome! Give back by sharing one of your own.


Image: DiddyOh (CC)

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.


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.


  • 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.


Image: Wilson Bilkovich