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March 15, 2013

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.

Filed Under: Cardio, HIT, Outdoor Tagged With: , , , , , Leave a Comment
February 27, 2013

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.

Filed Under: Indoor, Outdoor, Strength Tagged With: , , , , , , , 4 Comments
December 18, 2012

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

Filed Under: Indoor, Outdoor Tagged With: , , , , , , , , 2 Comments
November 10, 2012

Two Super Challenging Drills For Your Bootcamps

Here are two CrossFit style workouts that can be scaled and used in your bootcamp as either fitness tests or finishers.

The second one is pretty tough and should just be reserved just for your fittest groups or heavily scaled. Thanks to Fernando Pabon for the drills.

One: Body Rock

Do five rounds of the following for time:

3×1 – (every 3rd rep = 1)

  • 10 3×1 Mountain Climbers
  • 10 3×1 Body Squat Jump (3rd squat completed with jump squat – squat, squat, squat, jump)
  • 5 3×1 Sprawls (start in the push-up thrust legs forward to shoulder width recover in push-up)
Clients should aim to complete this workout under 15 minutes. Your fittest clients should aim for 8 minutes.

Two: Top Of The Day

21-15-9 (21 reps the first round, 15 reps the second round and 9 reps in the third and final round)

  • Burpees
  • Pull ups
  • Hand stand push ups
  • 200 meter run after each round (just once each round)

(1 lap around your park for distance check)

Do this with max out put. Record time. Do workout next week and compare time.

About Fernando

Fernando Pabon is a Navy veteran who trains local athletes.

Do you have a workout that your clients loved? You can share them with on here via the submit a workout page. Or sign up to get all new workouts emailed to your favourite email address.

Image: Commander, U.S. 7th Fleet

Filed Under: Bootcamp Drills Tagged With: , , , , , , , Leave a Comment
September 15, 2012

The One to Fifteen Bootcamp Workout

This weeks crafty workout comes from Katy Ross of KickStart Personal Training in the UK.

The Pyramids

Goals: Crosstraining/HIT

Time: 60 minutes

Equipment: Kettlebells, Mats

1-15 15-1

This is a workout I use 1-1 but can be adapted to a group environment. You can chose the amount of round depending on the time you have as well as client ability. I use 3 round in the example.

This is a half cardio half resistance workout, for the first round your cardio exercise may be squat jumps and your resistance exercise may be a kettlebell swing so this would work like:

  • 1 squat jump 15 kettlebell swings
  • 2 squat jump 14 kettlebell swings
  • 3 squat jump 13 kettlebell swings
  • 4 squat jump 12 kettlebell swings
  • 5 squat jump 11 kettlebell swings
  • 6 squat jump 10 kettlebell swings
  • 7 squat jump 9 kettlebell swings
  • 8 squat jump 8 kettlebell swings
  • 9 squat jump 7 kettlebell swings
  • 10 squat jump 6 kettlebell swings
  • 11 squat jump 5 kettlebell swings
  • 12 squat jump 4 kettlebell swings
  • 13 squat jump 3 kettlebell swings
  • 14 squat jump 2 kettlebell swings
  • 15 squat jump 1 kettlebell swings

This would complete round 1 of 3. I would then change the cardio exercise to mountain climbers and the resistance exercise to press ups and complete in the same way I would then move on to round 3 of 3 where us would use star jumps for the cardio exercise and the resistance exercise  to leg lifts. That would complete my workout but as I said earlier extra/fewer rounds can be added or taken away to suite group.

Kyle’s note: Some other combo’s you could use for rounds 2 and 3:

  • Push ups and Kettlebell goblet walking lunges
  • Kettlebell squat to press and Kettlebell 1-arm rows
  • 1-leg kettlebell deadlift and Feet-up crunches
  • 10m shuttles and Crunch holding kettlebell
  • Mountain climbers and Jump lunges

About Katy Ross

Katy Ross is a self employed personal trainer based Lancashire, UK. She is 20 years old been in business only 8 months. She also runs various group exercise groups as well as a new bootcamp. Check out Katy’s website, Kick Start PT.

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Image: Daveness_98

Filed Under: Indoor, Outdoor, Strength Tagged With: , , , , , , , , Leave a Comment
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