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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A Slammin’ Bootcamp Workout

I ran a very belated Halloween workout with my groups last week. There was a lot of fun had and a good share of dramatic faces and hands. I really wanted to share it with you.

You could easily take the concept and rework for Thanksgiving or Christmas.

Werewolf Burpees

Werewolf Burpees

Slamaggedon

Time: 45 minutes

Equipment: Battling Ropes, Cones, Mats, Dead balls (medballs will do)

Warm Up

Indian Runs and then a game. I played Rock, Paper, Scissors Sprint.

Main Bit

Clients will want to get into pairs of similar level.

These groups will move from station to station every two minutes (when the trainer calls out). If they finish the station before the two minutes is up they can have a rest. Some stations are purposefully unfinishable so participants should just get as much done as they can in the two minutes.

Stations

Complete 2 to 3 rounds of the circuit.

A. Zombie Slam and Run.

One person running to cone 40m away and back and the other zombie slamming on ropes (1 arm at a time like an exaggerated zombie walk). Slammers and runners swap when runners get back.

B. Survival Station.

Complete the following strength exercises twice:

  • 10x Frog squats
  • 10x Nightmare running high knees – high knees on spot, 10 per leg
  • 10x Mind bending staggered hand push ups – regular push ups with one hand slight forward and the other slightly back, 5 each way
  • (advanced) 5x Werewolf burpees – burpees with a nice big werewolf leap at the top

*The advanced exercises are some extra work for your fittest clients done in addition to the other exercises.

C. Pumpkin Smashing.

Take it in turns with your partner slamming the dead ball. Do 2 slams each, then 4 slams each, 6, 8,…, 20.

D. Survival Station.

Complete the following strength exercises twice:

  • 10x Coffin sit ups (hold each others legs if necessary) – lie completely flat with your arms across your chest and then sit up while keeping your legs down
  • 10x Spider push ups – aka spiderman push ups
  • 10x Frightening jump squats – jump squats like you are jumping out at someone
  • (advanced only) 5x Ghoul get ups – rolling get ups

E. Body Part Hustle.

Run bags of body parts (sandbags) in either a bear hug carry or  on the shoulder from cone to cone (cones 40m apart). Then bring them back. You can do this drill with another pair (in groups of 4) if you have a lot of sandbags. Once all are delivered clients can rest.

F. Monster Walks.

With a partner warrior walking lunge to cone 30m (40m advanced) away and back. Rest once get back.

Cooldown

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Pictures of some of the exercises.

Zombie Slams

Zombie Slams

 

Monster Lunges

Monster Walks

I set up the stations in a row.

I set up the stations in a row. Here you can see A, B, C, D and the sandbags are E.

 

Nintendo Sprint Workout

I’m perhaps a little younger then many of the Bootcamp Ideas community so memories of playing Super Mario Brothers on Super Nintendo during the ’90s are very strong.

Feeling nostalgic last week I attempted to create a workout inspired by Super Mario Brothers. This is what a came up with. It turned out to be a challenging workout!

Mario

Super Mario Workout

Type: Sprints, Crosstraining

Time: 45 minutes or 60 minutes

Equipment: Mats, Medballs (2-5kg), Sandbags, Cones

This workout may seem like there is a bit of standing around because of the long rest breaks. Point this out to your group at the start of the session and tell them that they need to be working 100% when they are exercising to get the most out of it.

They should be grateful for the long breaks because they are working so hard.

The Layout

Set up: Get a bunch of cones and set up five stations around 10m apart in a line. One of the stations will be for sprints so you will need to set up extra cones at 20m away, 40m, 60m, 80m and 100m away (A, B, C, D and E).

This is a circuit style workout done in pairs of similar fitness levels. Clients should aim to complete two (in a 45 minute workout) or three circuits (in a 60 minute workout).

Stations

Pairs should go at their own pace.

Invincible - Sprints

Pairs take it in turns sprinting and resting. One rests, one sprints.

First sprint to cone A (20m away), second sprint to cone B (40m away) and third sprint to cone C (60m away). Have fitter pairs repeat with the 80m and 100m cones.

Down the Tunnel – Over Unders

10 reps each.

Stomp on their heads – Travelling Jump Squats

From the baseline to a cone 20m away. To be completed together. Jog back.

Turtle Shells – Partner Medball Carry

Run to a cone 40m away with one person carrying a medball overhead. Do 20 overhead lunge throws (or chest pass for beginners).

The other partner carries the ball back overhead to the baseline.

Sandbag Side Lunges

With the sandbag over the shoulders:

  • Partner A 10 left lateral lunges
  • Partner B 10 left lateral lunges
  • Partner A 10 right lateral lunges
  • Partner B 10 right lateral lunges

Make sure clients have their water bottles with them. Tell them to take breaks as they need to.

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Images: Tom Newby Photography

A Powerful Bootcamp Workout

This weeks workout is the final workout in Garry Robinson’s bootcamp series.

Partner Power Ladders

Category: Strength

Method: Low Reps, High Resistance

Purpose: Strength (Power)

EquipmentDumbbells, Medicine Balls, Stopwatch, Cones or Markers

Pair up similar fitness levels. Use appropriate size medball and DB weights (each person in the pair will use the same weight).

As a guideline, guys should use 8kg to 10kg medballs and dumbbells, and girls 4kg to 6kg.

Pairs will spend 2½ minutes at each station and try to complete the challenge together in the given time by alternating reps in a ladder format. One partner works while the other rests.

Once they have completed two ladders of the required number of ‘rungs’ they can rest for the remainder of the 2½ mins and use it to move to the next station.

For example,

Partner A does 1 rep, then Partner B does 1 rep
Partner A does 2 reps  then Partner B does 2 reps
Partner A does 3 reps, then Partner B does 3 reps
etc.

Each round takes exactly 10 mins (4 stations x 2½ mins)

Rest up to 5 mins between rounds

TOTAL WORKOUT TIME:

  • 2 rounds = 25mins
  • 3 rounds = 40mins
Station Exercise  Partner:
A,B    A,B    A,B    A,B    A,B
Total Reps Per Person
#1 Medball thrusters
5 rung ladder
1,1        2,2       3,3        4,4       5,5
1,1        2,2       3,3        4,4       5,5
30
#2 Burpees
4 rung ladder
1,1        2,2       3,3        4,4
1,1        2,2       3,3        4,4
20
#3 Single Arm DB Snatch
(Ground to Overhead)
3 rung ladder
1,1        2,2       3,3
1,1        2,2       3,3
12/arm
#4 Sprint to a cone and back
Out and back = 1 rep
(place cones 25m to 30m apart)
2 rung ladder
1,1        2,2
1,1        2,2
6

Cool-down

Stretch the Quads, Hip Flexors, Glutes, Hammies, Upper Traps (Neck) and Shoulders

About Garry

Garry Robinson is a Group Outdoor Personal Training Expert and the creator of Bootcamp Workout Ideas, a field manual for personal trainers who love training outdoor fitness groups.

Originally from England, he now lives in Sydney, Australia, where he has developed his own unique brand of group outdoor fitness. He is a massive fan of outdoor exercise and continues to research ways to make fitness camps fun and effective for participants and profitable for their owners.

You can receive free weekly workouts and business building advice by subscribing to his newsletter and blog over at www.kaizen-fitness.com

Other Workouts in this Series

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Dead Balls. They Make For A Nasty Workout

Today’s workout is coming to you quite late in the week. Wedding planning has seeped into every spare moment of my life. I guess as all good things in life, it requires some hard work. Kudos to those who have been through this journey.

Now to the workout!

A few months ago we bought a whole bunch of dead balls from IronEdge on sale. I had been wanting to plan a workout around my favourite exercise to do with them, the Dead Ball Slam. You can use regular medicine balls or tough wall balls in place. Of course the medicine balls will actually bounce so be careful of that.

It’s very much a self paced workout so you may need to crack the whip a bit.

My small strength groups love to slam.

My small strength groups love to slam.

Rolling 100s: Dead Ball Edition

Type: Strength, HIT

Time: 45 minutes

Equipment: Mats, Cones, Exercise Bands, Dead Balls

Method

Clients are to pair up with someone of similar fitness.

Pairs are to complete their list of exercises in order with only one person exercising at a time. Clients should swap every 10 reps.

Because they are only doing 10 reps at a time they should be going hard for those 10 reps using immaculate form.

Distribute two or three lists with the exercises in different orders so that equipment can be shared around.

Exercises

All exercises should be completed for 100 reps with the exception of the Dead Ball Slams which taper off as the workout continues. See marked reps.

Option 1 Option 2
  1. Dead ball slams x100
  2. Jump squats
  3. Dead ball slams x80
  4. Sea turtles
  5. Band rows
  6. Dead ball slams x60
  7. Ball sit ups
  8. Dead ball slams x40
  9. C2D Push ups
  10. Band rows
  11. Dead ball slams x20
  12. Squats
  1. Dead ball slams x100
  2. Jump squats
  3. Dead ball slams x80
  4. Ball sit ups
  5. Dead ball slams x60
  6. C2D Push ups
  7. Band rows
  8. Dead ball slams x40
  9. Squats
  10. Dead ball slams x20
  11. Sea turtles
  12. Band rows

Notes:

  • Yes, band rows should be in there twice.
  • C2D = chest to deck
  • Beginners should work in threes instead of pairs. This will give them a nice 1:2 work:rest ratio.
  • Ball sit ups should be done in pairs with feet locked in. Partner should rest at the top while the other does their 10 reps.

Workout lternative: You could swap out some of the exercises for more cardio options like jumping jacks, shuttle runs and burpees to create more of a cardio workout.

Deadball weight:

Beginners 6kg ball
Intermediate 6kg Females and 9kg Males
Advanced Same as intermediate but jumping slams

Cooldown

Stretch

Exercises:

Click if you can’t see video.

Click if you can’t see video.

Click if you can’t see video.

Click if you can’t see video.

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