Bodyweight squats can get boring for your campers really fast.
Luckily, other than just adding weight, there is a lot of variations you can use to keep your bootcamps fun and interesting.
How to come up with ideas
Try to get creative by adding things like:
- a rep of another exercise between each squat rep
- jumping – on the spot, forwards, backwards, side to side
- a second person
- equipment – bands, tyres, dumbbells, kettlebells
Scale your exercises
Don’t be lazy though and dish out over-complicated squats to clients who aren’t ready for it. Always scale your exercises so everyone can do them.
It may seem like fun to get your clients doing all sorts of crazy exercises but it won’t be so fun when half your bootcamp is missing due to injuries.
For example a Tuck Jump is tough exercise. If you lack power in your legs you just end up stomping your feet into the ground each rep. Instead, if you were to plan Tuck Jump Squats (see below) into your routine you could just have the advanced clients do that, the intermediates do regular Squat Jumps and the beginners do squats.
Here are some ideas to get you started:
Great for teaching clients what a low squat feels like while also mobilising them.
Side to Side Squats
Another great mobiliser. Start with small movements and then move into full ROM.
Band Goblet Squats
When you don’t have dumbbells or kettlebells handy.
Tyre Bear Hug Squats
Burpee Double Squat
Figure 8 Squats
Use a dumbbell or kettlebell.
Lunge Squat Lunge
Surfer Jump Squats
Touch the ground on each squat. Alternate hands each jump.
Squat Tuck Jumps
A version of tuck jumps that forces clients to bend their knees and land softly.
4 Direction Squat Jumps
Starting in the middle, pretend you are creating a plus sign (+) on the ground.
What squat movement do you love to give your bootcampers?
Share with us in the comments below.
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.