Hilly Bootcamp Workout

I wanted to include an extra running workout in my last bootcamp so I came up with this.

Running up hills are great because they put a lot less stress on the knees compared to running on flat ground. The only down side is that it can play havoc on clients with tight ankles and calves so make sure you warm up thoroughly first.

Up Top

Type: Running

Duration: 45 minutes

Equipment: None (maybe just some mats)

Warm Up

500m run as a group. Left, right, up, down, forwards, backward warm up.

Total warm up time should equal 10 minutes.

Hill Drills

The hill I use is longer at one end than it is at the other. So for today’s drills I placed the fitter clients down the longer end of the hill and the beginner clients down the short end.

You can create the same effect by setting up cones part way up the hill for beginners and intermediates. Advanced clients would run to the top.

Take a short drink break between each round.

Round 1

  • Walking lunge up hill
  • Walk/slow run back down
  • Mountain climbers – 15 each leg
  • Lateral stepping push ups – 5 each direction

Complete 5 rounds.

Round 2

  • Squats – 20 reps round 1, 15 reps round 2, 10 reps round 3, 5 reps round 4
  • Sprint to the top of the hill
  • Walk back down

Complete 4 rounds.

Round 3

Complete 3 rounds.

Round 4

  • Broad jumps up hills (long jumps)
  • Walk back down
  • Nose to knee – 10 each side

Complete 2 rounds.

Cooldown

Stretch out and tell you clients more about how awesome running up hills is.

Update

You may have noticed an absence of me from the website and Facebook page recently. That is because I have been travelling like a mad man around Australia to attend friends and family weddings.

First Hobart, then 2 weeks later Brisbane and then the weekend after that Perth.

My frequent flyer points went up but unfortunately my spare time disappeared. Also unfortunately due the quick nature of the trips I was unable to meet any of you lovely trainers. Never fear, things will be back to normal from now.

Enjoy!

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Shred Those Legs Bootcamp Workout

This weeks workout is thanks to Aimee Ailene.

Leg Shred Boot-Camp

Time: 60 minutes

Equipment: Dumbbells, Gymboss Interval Timer, Bosu

Dynamic Warm Up (10 minutes)

  • Power Jacks
  • Squats
  • Jump Squats
  • Lunges
  • Toe Tappers

Workout (30 minutes)

Our clients use medium-heavy dumbbells for this circuit.

Station 1

  • 30 Seconds Right Lunge
  • 30 Seconds Left Lunge
  • 10× Weighted Jump Squats

Repeat 5×

Station 2

  • 30 Seconds Weighted Wall Squat
  • 30 Seconds Squat Hop-Ons (Bosu)
  • 10× Weighted Jump Lunges

Repeat 5×

Station 3

  • 30 Seconds Right High Step-Up
  • 30 Seconds Left High Step-Up
  • 30× Toe-Tappers

Repeat 5×

Station 4

  • 30 Seconds Deadlift
  • 30 Seconds Plie Squat
  • 40× Speed Skips

Repeat 5×

Leg Burn-Out (12 minutes)

  • Donkey Kick Pulses (1 min)
  • Fire Hydrant (30 seconds)
  • Lying Leg Abduction (1 minute)
  • Lying Leg Circles & Pulse (90 seconds)

Repeat 1× on other leg

  • Stability Ball Hamstring Curl (1 minute)
  • Stability Ball Glute Bridges (30 seconds)

Repeat 2×

STRETCH (8 minutes)

About Aimee

Aimee is 26 years old and opened her own my fitness studio located in Kelowna, BC.  She has been instructing for almost 5 years now, and has a passion for getting people healthy!

Aimee’s website is www.Cross-Train.ca  and her facebook is “Cross-Train Fitness“.

Note from Kyle: While this workout calls for weights, there is no reason that you couldn’t do this without weights and still give a great workout.

If you have a workout like this one or just one that you have written and like. Share it with us! It just takes two minutes.

Image: The U.S. Army

Time Friendly Kettlebell Bootcamp Workout

This week’s workout is from Forest VanceCertified Russian Kettlebell Instructor.

Kettlebell Boot Camp Workout

Time: 30-45 minutes

Equipment: Kettlebells

Warm Up

Start your boot camp with a kettlebell dynamic warm up like this one:

  1. 8 KB halos (each way)
  2. 8 KB slingshots (each way)
  3. 8 KB figure eights (each way)

Part 1: Kettlebell/body weight strength circuit

  • 15x two hand KB swings
  • 7x burpees

Get as many rounds of this circuit as you can in five minutes.

Part 2: Kettlebell cardio conditioning circuit

  • 10 KB squat cleans
  • 5 KB renegade rows (each arm)
  • 10 walking overhead KB lunge

Get as many rounds as you can of this circuit in ten minutes.

Cooldown

Finish with about 5 minutes of corrective work (planks, hip bridges, etc.) and another 5 minutes of static stretching.

About Forest

Forest Vance is a Level Two Russian Kettlebell Challenge Certified Instructor and runs a kettlebell boot camp out of Sacramento, CA.  Check out Forest’s Kettlebell Basics site at  for more workouts like these and a free copy of his Beginner’s Guide to Kettlebell Training.

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Image: bionicteaching

Self Punishment Boxing Workout

Providing different workouts each week can be tough. Sometimes you need to pull something out that is completely new. It’s not the kind of workout you can do all of the time, but it provides a nice change to your usual style. This choose your own adventure style workout is one of those.

Choose Your Own Adventure Boxing Workout

Goals: Cardiovascular Endurace, Strength

Duration: 1 hour

Equipment:  Focus pads, Boxing gloves, Mats

This class is designed to consolidate previous work done with a group of bootcampers on checks, punt kicks and push kicks along with regular boxing technique.

Warm Up

Cover the 6 basic punches (jab, cross, left hook, right hook, left uppercut, right uppercut) and checks. Move into punt (snap) kicks and push kicks. Finish with coordinated shadow boxing.

Class Concept

Clients must pick a number between one and ten. You can have them do this by getting some cards marked 1 to 10 (one suit of a deck of cards will do, face cards can be wild) or you can simply have them pick a number off the top of their head.

Each number corresponds to a drill. Keep picking numbers until it’s time to stretch.

Drills

Feel free to use these drills below or other boxing drills from the archives.

One

  • 50 uppercuts
  • 50 Straight punches
  • 50 Seated upwards punches

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5 Circuit Training Ideas to Increase Your Bootcamps Intensity

Circuit training has been around since formal exercise was created. It is a great way to move your clients around a variety of equipment and exercises while keeping them under control.

There is one problem with typical circuit training though. It can be really, really boring. Doing bicep curls with a band for a minute and then moving to the next station and doing squats for ANOTHER minute gets a bit tedious. Meanwhile, you, the trainer, are watching the stopwatch and trying to keep an eye on 12 stations at once. Eyes in the back of your head, you do need young Padawan.

Instead of doing it the old way, try out some of these methods that I’ve used with success to keep your clients focused and moving.

The timekeeper station

This one helps you keep your eyes on the client, rather than on a stopwatch or timer. Give one station a set number of repetitions. Once the client on that station completes all repitions, they call out ‘SWITCH!’ and it’s time to rotate. Clients on the other stations simply keep doing their exercise until they hear the word.

This giant circuit workout is an advanced use of the timekeeper method.

The Timekeeper Circuit

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