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March 7, 2013

Hill Interval Sprint Bootcamp

Today’s workout is for those with some nice weather outside at the moment. We have a fairly steep 100 metre long hill on a quiet street near our bootcamp (one of the advantages of working along the Yarra) that we used for this workout.

You can replicate this workout using shorter hills, a football field or sled pushing/pulling if you are indoors.

alphington st hill

Our local hill for extended hill sprints (courtesy of Google Maps).

Run To The Hills

Goals: Strength

Time: 30-45 minutes

Equipment: Mats, Hill (steep – approx. 100 metres long)

Warm Up

Our warm up involved running to the hill, it was about 1km away.

Hill Sprint Intervals

hill sprint diagramSet up six cones, each 20m apart along the hill. The two furthest apart will be 100m.

Do one sprint from the first to last cone as a group. Use the results to sort your clients into 3 groups; A for advanced, B for intermediate and C for beginners.

Client

Group

Sprint No.

1

2

3

4

5

A

5

4

3

2

1

B

4

3

3

2

1

C

3

3

2

2

1

*The numbers correspond to the markers in the diagram on the right.

Have clients rest for 2 minutes after sprinting and then repeat again. If you are using a shorter hill you may find you need to do more than 2 rounds.

Run to a flat grassy area.

Finisher

Alternating Tabata (half the group does A, the other half does B, swap each interval)

A: Plank
B: Hand Release Push Ups

Cooldown

Stretch and discuss how running up hills and stairs would be useful in a Zombie Apocalypse.

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Filed Under: Cardio, HIT, Outdoor Tagged With: , , , , , Leave a Comment
October 10, 2012

Dumbbell Bootcamp Workout For Strength

Firstly, don’t forget to vote for your favourite bootcamp game! Secondly, this weeks workout is thanks to Kjell Crowe from Kjell’s Get Fit Boot Camp.

No, not this kind of dumbbell. These should never be used, ever.

Dig Down Deep Dumbbell Boot Camp Workout

Equipment: Jump ropes, Dumbbells (2 per person)

Warm Up

  • 25 Jumping Jacks
  • Side Skips for 30 meters and back
  • Butt kicks for 30 meters and jog back
  • 10 push ups
  • 10 walkouts – bend at waist, hands to the ground and walkout until you’re in a high plank position, walk back in to your feet, and stand back up

Tabata Intervals

  • Mt Climbers/High Knees
  • Rows with dumbbells/Pushups

Tabata – 20 seconds of work followed by 10 seconds of rest. Do 8 rounds for a total of 4 minutes.

Dumbell Challenge

  • After each exercise, perform 100 jumps with rope or for those who aren’t co-ordinated enough do 100 high knees.
  • Rest (30 -45 sec) will happen after the jumps.

Each of these exercises is performed with a dumbbell with the exception of the last one.

  1. Man Makers × 20
  2. Reverse Lunge and Curl × 20 each side
  3. Single Dead Lift with Shoulder Press × 20 each side
  4. High Plank with 1 arm Row × 20 each side
  5. Woodchops × 15 each side (have clients hold both dumbbells)
  6. Pushups with Rotation × 10 each side
  7. Walking Lunges with Twists × 15 each side (have clients hold both dumbbells)
  8. Plank Walk ups × 20 each side

Tabata Finisher

  • Military Burpee
Tabata – 20 seconds of work followed by 10 seconds of rest. Do 8 rounds for a total of 4 minutes.

Cool Down

Stretch

How many times should you run through this circuit?

It really depends on the time of your boot camp. With all of the other stuff we did before and after, I only had time for one time through. If you cut out the Tabata intervals before, you could probably fit it in twice. Up to the trainer.

About Kjell

My name is Kjell (pronounced “shell”) and I’ve been in the fitness industry for 6 years as a personal trainer and boot camp instructor. kjellsbootcamp.com

This workout I designed the other week and my clients were loving it and sweating hard core by the end. Have fun!

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Image: pinguino

Filed Under: Indoor, Outdoor, Strength Tagged With: , , , , , Leave a Comment
November 25, 2011

AMRAP and Tabata Bootcamp Combo

This is a guest submitted workout by Josh from Storm Fit Fix. If you are wondering what your website should look like, be sure to check out theirs. It looks awesome!

Warm up

Run throughs with dynamic movements over 25m: 60% jog, High knees, butt kicks, grape vines, 80% jog

Workout

Drill 1 - 10 Minute AMRAP (As many rounds as possible)

  • 10 burpees
  • 20 froggers (start in push up position and jump legs forward between hands at rapid pace)
  • 20 joey jumps (start in push up position and jump side to side)
  • 10 box jumps
  • 200m run

Continue Reading

Filed Under: Indoor, Outdoor Tagged With: , , , , Leave a Comment
October 5, 2011

Tabata Interval Circuit

This workout is great for a rainy day, quite literally. It takes up next to no space and the tyres and ropes can be replaced with kettlebells, dumbells, sandbags or whatever else you have lying around.

Tabata Lines

Goal: Strength

Duration: 1 hour

Equipment: Cones, Mats, Car tyres, 4WD/truck tyres, battling ropes

Warm up

10 minute warm up going over some of the exercises used in this workout.

Class concept

Set up four lines/stations around 5-10 metres apart. Each line is assigned a different exercise/drill.

Split the group into 5 teams. Have one team start on each line and the fifth team resting for one round. Teams will complete an exercise for 20 seconds, and will then have 10 seconds to move to the next station.

The order of the stations is: 1 to 2, 2 to 3, 3 to 4, 4 to rest and rest back to 1.

Complete 4 rounds of each circuit.

Circuits

Circuit 1

Rest exercise: Bounce on 4WD/truck tyres

  1. Squat 2 press w/ car tyre
  2. Full range of motion pushups (lower all the way to the ground)
  3. Rope slams (alternate with one person on each end)
  4. Cross body mountain climbers

Circuit 2

Rest exercise: Isometric squat

  1. Burpees w/ jump onto and off tyre
  2. Alternating forward lunges
  3. Rope slams (alternate with one person on each end)
  4. T-Pushups

Circuit 3 (bonus ab round – only 3 rounds)

Rest exercise: None

  1. Knees up crunch
  2. Left side plank
  3. Right side plank
  4. Plank

Cooldown

Run for 400-500 metres. Stretch.

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Image: jared

Filed Under: Indoor, Outdoor, Ropes, Strength, Tyres Tagged With: , , , , , , , , 1 Comment
August 5, 2011

Tabata Sprint and Strength Bootcamp

I’ve spoken in my other sprint workouts before about the importance of fast movement in day to day life. A great way to improve sprinting is by repetions of a short distance. However, standing your clients around and giving them 10-15 sets of short sprints is fairly repetitive and unexciting to the average bootcamp client.

I’ve put together this workout that gives your clients plenty of sprints while in a challenge style environment. This will keep them focused on what they are doing rather than allowing their minds to wander.

Give your clients speed and strength like Thor God of Thunder!

Tabata Sprints

Goals: Speed, Strength

Duration: 1 hour

Equipment:  Mats, Cones, Interval Timer

Warm Up

5-10 minute jog around the park.

Tabata Sprints

Set up the cones for a shuttle run. There should be several different end lines for different fitness levels (see example below).

  • Clients should pair up with someone of a similar fitness level. Clients will perform exercises to Tabata intervals.
  • Client A in the pair must run out to their designated shuttle cone and back in 20 seconds while client B must perform a strength exercise for the same 20 seconds.
  • Both clients then rest for 10 seconds.
  • Client B then does the run while client A performs the strength exercise.
  • As an added challenge, have the clients beat each others reps each interval on the strength exercise.
  • Repeat each interval 8 times.

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