Progressor Partner Bootcamp Circuit

After last week’s mostly bodyweight mix, this weeks workout is quite equipment heavy.

You will need bands, medballs, ropes and dumbbells. Of course, if you don’t have any or all of these you can simply swap them out by using your environment.

Here are some suggestions:

No rope – do a hill or stairs drill here instead
No bands – railing or more dumbbells
No medballs – do a body weight step up progression instead of the medball lunge
No dumbbells – you really need weights for this so find some kettlebells, sandbags or tyres

rope-sprints

It Gets Harder

Time: 60 minutes

Equipment: Cones, Medballs, Bands, Ropes, Dumbbells

Warm Up

RPS Sprints

How it works

This workout is designed to get harder and harder each round. We start with a simple drill in the first round and add complexity each round (particularly on the bands and medballs).

This allows our clients’ bodies to prepare for the final, most difficult round.

Pair up clients with someone of a similar fitness level. They will complete each drill as a pair, alternating between exercisers as they go.

The timekeeper on each round is the DB suicides.

The stations

Round 1

1 – Dumbbells

Set up a suicide run with cones (6 cones in a line, 5 metres between each cone – 25m total).

Each pair has 2 DBs, one each. They both pick up one and holding it Goblet style walk to the first cone where they drop the weight on the ground. Then they turn around, run to the start and then run back out to their weight. Picking up the weight again they walk to the next cone where they drop it again. Then they run to the start line and back again. They continue moving the DB forward one cone at a time until they reach the end.

Once they reach the end they should repeat the drill, this time the end line is the start and the start line is the end.

2 – Medballs

Swap exercises once lunges are complete. Continue swapping until it’s time to change stations.

Partner A: Medball Forward Lunges x5/leg
Partner B: Medball High Plank – plank with straight arms, both hands on a medball

3 – Ropes

Swap exercises once rope drill is complete. Continue swapping until it’s time to change stations.

Partner A: Rope Pull In – start with the rope in a straight line (add a weight to the end if you can). Pull rope in hand over hand until it is pooled at your feet.
Partner B: Rest.

4 – Bands

Swap exercises once rows are complete. Continue swapping until it’s time to change stations.

Partner A: Band Rows x10
Partner B: Pallof Press Hold

Round 2

1 – Dumbbells

Same as Round 1. This time hold the DB overhead.

2 – Medballs

Swap exercises once lunges are complete. Continue swapping until it’s time to change stations.

Partner A: Overhead Medball Forward Lunges x5/leg
Partner B: Low Plank w/ feet on medball

3 – Ropes

30m rope sprints. Alternate sprints with partner.

4 – Bands

Swap exercises once row, press are complete. Continue swapping until it’s time to change stations.

Partner A: Band Row and Press x5
Partner B: Side Plank Hold

Round 3

1 – Dumbbells

Same as Round 1. This time hold the DB suitcase style.

Alternate the hand holding the DB each time you pick it up.

2 – Medballs

Swap exercises once lunges are complete. Continue swapping until it’s time to change stations.

Partner A: Medball Forward Lunge w/ Slam x5/leg – Slam medball on inside of forward foot.
Partner B: Medball Hand Walkover - Start with medball to right of hands in a high plank. Walk hands onto medball and off the other side. Walk back. Keep core tight.

3 – Ropes

Swap exercises once rope drill is complete. Continue swapping until it’s time to change stations.

Partner A: Rope Combo (see video below)
Partner B: Rest.

4 – Bands

Swap exercises once rows are complete. Continue swapping until it’s time to change stations.

Partner A: Band Rows and Press and Squat x5
Partner B: Gravediggers

Cooldown

Stretches

Rope Combo from round 3

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Do you use battling ropes at your bootcamp regularly?

Well I really think you will love my Tyres and Ropes book. It’s chock full of bootcamp ideas for tyres and ropes.

Find out more about what’s inside.

- Kyle

The Simple Guide To Planning Sessions For Mixed Fitness Levels

The Fitness Variation Cure

When someone joins the Bootcamp Ideas email list they are sent an email with a question:

‘What is the number one thing you are struggling with right now as a bootcamp trainer?’

I keep track of what trainers write back to me in a spreadsheet. To date over 250 trainers have taken the time to respond.

The most popular response I receive is not surprising. It’s why most trainers come to Bootcamp Ideas in the first place, ‘to find fresh workout ideas’.

The second most popular response I get is:

‘I struggle creating workouts that are effective for all of the different fitness levels in my bootcamp.’

IMG_0392

I’ve heard you and have put together this little guide with some different ways to have your groups of mixed fitness levels work together seamlessly.

Let’s start with some planning tactics and then I’ll go into how to actually put them into practice.

Four methods for handling various fitness levels

1. Exercise Variations

Plan out your workout as you normally would. Once completed create 1 to 3 additional variations of the workout by modifying the exercises.

Doing this before the workout, rather than on the fly, makes you look more professional and serious about your clients fitness. So don’t wait until the session to try and make these modifications.

Here’s an example of a drill modified for different fitness levels:

Original drill:

10 minute AMRAP

  1. 15x Push Ups
  2. 15x KB Goblet Squat
  3. 10/side Side Plank Hip Drops
  4. 10m Bear crawl

Modified for different fitness levels:

10 minute AMRAP

Beginner Intermediate Advanced Reps
1.  Push Ups on knees Push Ups HRPU 15
2. 8kg KB Goblet Squat 12kg KB Goblet Squat 16kg KB Goblet Squat 15
3. Side Plank Hip Drops Alt. Side Plank Hip Drops Side Plank reach throughs 10/side
4. Bear crawl  Bear crawl Reverse Bear crawl 10 m

Alt. Side Plank Hip Drops: alternate sides each rep without letting hips touch ground in between.

Continue Reading

Indoor Partner Pyramid Workout

This week’s work out comes from Andrea Garcia of Longmont, CO. Thanks Andi!

P.S. This work out may seem complicated at first glance, but read it a couple of times. It’s a really great workout and simple for clients to follow once they get started.

pyramids

Waste Time

Time: 60 minutes

Equipment needed: Cones, jump ropes, dumbbells

Here’s a class I did that that my bootcampers and I enjoy. I’ve set this up indoors in the recreation center I teach classes at. I’m confined to one full basketball court and usually get anywhere between 16-26 attendants.

This is a partner ladder or pyramid workout. I let my folks pick their own partners, similar fitness levels works well.

Warm Up

For a warm up I usually run the group through some plyometric moves, like jog in place for 10 sec, 10 but kickers, 10 high knees, 10 jumping jacks, 10 jump squats, 10 skaters, 10 push-ups, 10 plank jacks, 10 reverse plank jacks.

Partner Circuit

I divide the basket ball court in half, using cones or some other way to mark off the halves. One half of the court belongs to the partner who is wasting time (cardio related exercises) while the other partner is on the other half doing a station or stations pyramid or ladder style.

There are 4 different ways to waste time on the designated half of the BB court. On the other site there are 7 stations (any strength exercise will work, I like compound or full body ones) to do the ladder/pyramid. It’s the partner that’s on the station side doing the ladder/pyramid piece that determines when partners switch.

The idea is partner A does one station, while partner B wastes time. The after partner A is done with one station, they switch with partner B and partner B does one station while partner A wastes time.

Then they switch again, this time partner A does 2 stations before switching with partner B. Partner B does 2 stations and switches.

Partner A then does 3 stations and switches, then partner B does 3 stations, etc.

So you can see that at first, it’s not going to take long for your partner to do one station and thus you only have a short amount of time to waste time on the wasting time side of the court.  That time increases as your partner has to do more stations.

Here’s the choices for wasting time:

  1. Burpees: 10 reps
  2. Jump Rope: 75 jumps
  3. Inch worms: using towels or paper towels or gliders under your feet, move your hands out into a plank and tuck your knees in. Then move your hands out further and tuck your knees in again, inching your way along.
  4. Carry a med ball around while you jog 2 laps around the track.  (note:  we have an indoor track.  ~12 laps = 1 mile, therefore 2 laps = ~1/6 of a mile)

7 Stations:

You can have more or less than 7, but 7 is a good number for about 40-45 minutes or work.

  1. 15: chest press with pelvic thrusts
  2. 20: plank rows
  3. 10 each side: oblique lifts with exercise ball
  4. 10:  pull ups
  5. 10 each side:  Bulgarian hop squats holding a med ball and hoping on your leg.
  6. 20:  jumping jacks hold a weight.
  7. 6 box jumps and then 6 tricep dips

bb court wasting time

 

Ending

If there’s still time left in the hour, then I’ll do some running relays. Then cool them down and stretch them out.

About Andi

I work for the city of Longmont, Colorado. I’m a group fitness instructor of about 4 years (bootcamps, cardio kickboxing, sculpting). I grew up playing soccer most of my teenage years and early adulthood until about 27 years old.

I’ve done the tough mudder the past 2 years with some members that take my bootcamps.

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Thanks again to Andi for sharing that workout with us this week. I’m always looking for new workouts to share, if you feel like sending one in just email me or use our cool submit form. I bet you run better workouts then you think, we’d love to see them!

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Original Images: Vit HassanDavid Jones (CC)

Bodyweight Partner Circuit Workout

Just a heads up. Later in the week I have something pretty cool to share with you all. It involves some new tools to help you get your work done so stay tuned for that.

Somehow, I have been able to get some work done between flights, exploring the UK, dinner and lunches with family, visiting Leon and camping. I must admit though, I had some seriously high hopes for getting more stuff to you guys that I just haven’t been able to meet.

For those who are interested I am now in Corfu, an island off the west coast of Albania and Greece. We are fortunate enough to have friends who are loaning us the use of their holiday house.

I have seen one small fitness centre that offers Karate and fitness classes. It’s situated above what looks to be a no longer used car garage. Other then that just walking up and down the hills each town is built on will keep you plenty fit.

I’m really excited to meet up with 18 trainers in London next week to exchange ideas and take them through some new drills. England was just a fantastic place and I can’t wait to meet some more of it’s people.

Now onto today’s workout.

This one is great partner workout.

The concept is simple and can easily be modified (via exercises or reps) for beginner to advanced clients and everyone in between.

Yea High Five

10 to 2 to 10

Type: Strength

Equipment needed: None (maybe just some mats and cones for the finisher)

How it works

Clients will be in pairs of similar fitness levels for this workout. Assign each pair as a beginner, intermediate or advanced pair (you could also call it level 1, 2 and 3).

One partner will complete the circuit as fast as possible while the other rests. Then they will swap roles.

After the second partner is done, the pair moves on to the next round. Each round they continue to take it in turns.

  • Round 1 – 10 reps
  • Round 2 – 8 reps
  • Round 3 – 6 reps
  • Round 4 – 4 reps
  • Round 5 – 2 reps
  • Round 6 – 4 reps
  • Round 7 – 6 reps (beginner pairs stop after this round)
  • Round 8 – 8 reps (intermediate pairs stop after this round)
  • Round 9 – 10 reps (advanced pairs stop after this round)

Each circuit should take around 15 minutes – including rest time.

Circuits

Circuit 1

  1. Marine Push Ups
  2. Jump Squats
  3. Side Plank Elbow Touches (gravediggers) (full reps each side)

Take a 3 minute rest after circuit 1, then begin circuit 2 back at round 1.

Circuit 2

  1. Deck Squats
  2. Reverse Lunges (full reps each side)
  3. Plank with Reach (half reps each side)

Finisher

Tabata sprints

If you don’t have room for sprints or it is too wet do a Tabata Medley of surfer jump squats and head banger push ups.

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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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