Today’s post does not have a workout (although I’ll include a little finisher drill at the end), it’s more of an update on what is going on around here at the moment.
If you just tune in by email for workouts, you can probably skip this email and wait for next weeks workout. For the rest of you, read on for fun and excitment!
USA – New York and Iowa
Go big or go home hey? It looks the the next meet up could be in Manhattan (from Melbourne to Manhattan, maybe London next?)
I will be there from Friday November 9th until Saturday Novmeber 17th so I am considering taking some time out of my busy shopping/eating/exploring/broadwaying schedule to organise a meet up with potentially a bit of a workout and exchange of ideas one afternoon. If this sounds like you cup of tea and not too far away, express your interest below.
Before and after New York I will be based with family in Ames, Iowa so again if there are some locals on here that are keen for a get together, express your interest below. Other possible destinations could be Minneapolis and Chicago but nothing is booked for that yet. Those stops will more or less depend on how busy my massive group of American relatives are.
Loading ...Please only answer the poll above if you are serious about coming along. If you have some other places you’d like to see me get too, please pop them in the comments below.
The New Site
Those of you who have been following the site for a while will have noticed that it changed over the past few weeks.
First off the themed changed which now means that the ‘Older Posts’ link at the bottom of the main page now actually works so you can flick back through the workouts and posts on here. Web stuff isn’t as complicated as your IT man would have you believe, I use a combination of WordPress (which is free) and a premium theme (or look) from Studiopress. If you are wanting to put together a site for your bootcamp, those two options will get your there.
I could write a whole series of posts on setting up a mini WordPress site if there is enough interest. Ask in the comments at the bottom if you are curious about this.
The other thing that changed is that I finally got a logo made for the site. It cost me just $27 from the guys at LogoNerds (who also did my business logo). If you are looking for a good looking logo to get you started these guys are really affordable.
Oooo A Competition
Finally after much hinting and delays I have organised the next workout competition for towards the end of September. The theme will be games (warm up games, game based workouts/drills) so make sure you start saving up your best ones.
I’m thinking of using the forum again for submissions as this allowed people to put their stuff directly onto the site. However this may change so don’t post anything that you want in the competition just yet.
The prize is very exciting (for me anyway) but will remain a secret until I have sorted out a few more things. Needless to say I think everyone will enjoy it.
That’s all from me for now, here is your finisher drill as promised.
20-15-10-5
This drill takes around 10-15 minutes, you can adjust the length of the drill by how difficult you make the exercises (or you can cut out the last round if you run out of time).
Pick 3 exercises, on the first round clients must do 20 reps of each (each side if it is a unilateral exercise), then 15 reps on the second round, 10 reps on the third and 5 reps in the final round.
Suggested exercises:
- Commando Pushup – A hand release pushup (all the way to the ground) with a knee to elbow on both sides at the top of the movement. It goes; eccentric push up motion until chest is on ground, lift hand momentarily off ground, push up (concentric motion), left knee to left elbow, right knee to right elbow. Repeat.
- Lateral Wall (or Medicine) Ball – See video below. The ball should be sufficiently heavy/awkward. Do full reps on both sides.
- Fast Step Ups – Step ups, but do them fast, like you are running. Do full reps leading with each leg.
Lateral Wall Ball
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Image: joiseyshowaa
I am a fairly new trainer and also new to teaching bootcamps, and your website has been like a master class in creating high intensity, effective, fun bootcamps that keep campers coming back for more! Really, I can’t thank you enough. If I still lived in DC, I’d love to find my way up to NYC to be part of the workout exchange. As it is, if you ever find yourself in Austin, Texas, please post that and I will be there!
Thanks Niki, I will surely do! Let me know if there is anything else I can help you with.