Welcome to week 1 of 21 Days of Bootcamp Ideas.
Watch the video below to get started!
3 Tips For Easily Planning Your Sessions
When planning your sessions, make life easy on yourself and be organised.
- Sit down once a month and come up with some quick workout ideas.
- Put aside some time each week to turn some of those ideas into full workouts.
- Make life easier on yourself by incorporating other peoples workouts into your plan (like the one’s below).
As this is the first week I’ve picked three simple drills, showing you how you can make your bootcamp immediately more fun and engaging by doing things like using introducing partner and team drills. And even how a stack of cones can be used as more than just markers on the ground.
As you go through some of these drills you might find that there are some exercises that you don’t have the equipment for. That’s OK because it’s more about the drill than what exercises you use. Just replace the equipment with something similar that you do have or change the exercise. If you change the exercise try to replace it with something of similar exertion ie. replace big movements with big movements, small movements with small movements and static exercises with static exercises.
Team AMRAP Drill
Drill Type: Teambuilding, HIT
Drill Length: 10-15 minutes
Equipment Needed: Cones, Kettlebells (1 pair per client)
The acronym AMRAP stands for As Many Reps/Rounds As Possible. It’s usually involves a circuit in which participants complete as many rounds as they can in a set time limit. Other times it is just one or two exercises with participants completing as many reps as they can in the time limit.
Split your group into teams of 4 or 5. Set up the kettlebells in one area, and a stack of cones around 40 metres away.
Teams work together to accumulate as many points as possible in 10 minutes. A point is scored every time a camper completes the circuit.
- 15x KB Goblet Squat
- 5x Divebomber Push Ups
- 15x Bent Over Double KB Row
- Run to cones and score a point by collecting a cone, bringing it back and adding it to the team pile.
Note: All campers on the team go at once. They do not take turns.
The team with the most cones at the end of the 10 minutes it the winner.
Cone Collector Warm Up
Drill Type: Warm Up, Teambuilding, Game
Drill Length: 10 minutes
Equipment Needed: A heap of cones or different coloured balls.
Scatter 30-50 coloured cones (or coloured balls) in the centre of your area. Form your bootcamp group into teams of 4 or 5 and place the teams around 15 metres away from the cones.
On your word each team sends one person running into the centre to grab a cone and then run it back to their team.
Team members continue running in one at a time in the attempt to be the team with the most cones once all of the cones have been picked up.
Once all the cones have been collected teams add up their cones. The team with the most cones wins…. or do they?
Now comes the fun part. Each collected cone equals 5 reps of an exercise that must be completed by each individual in the team.
- Blue might equal squats
- Red might equal yoga push ups
- Green might equal warrior lunges
- And yellow might equal jumping jacks.
Have teams start by adding up how many reps they collected and then letting them complete all reps.
For a shorter warm up just have them complete 5 reps of each exercise.
You Go, I Go Partner Circuit
Drill Type: HIIT, Partner
Drill Length: 45 minutes
Equipment Needed: Mats, Ropes, Large tyre, Medicine balls, Gymboss
Set out a circuit of 8 exercises either in a line or a circle (depending on the space you have available).
- Band Rows (sharing a band, one partner active, one partner passive)
- Jump Lunges
- Hand Release Push Ups
- Dead Ball/Sandbag Slams
- Plank (either swap every 20 second or both aim for 2 minutes)
- Sled or Rope Drag
Round 1 – Practise
Rotate campers through each station for about 20 seconds each to ensure that they are familiar with each drill.
Round 2 – Strength
Have campers split into pairs, preferably with someone of a similar fitness level so that they push each other at each station
Pairs will each pick an exercise. With the trainer timing they will perform the exercise in a 20 seconds on/20 seconds off fashion. ie. one client will be exercising for 20s while the other rests then they swap.
After 3 rounds each (a total of 2 minutes) rotate the clients around to the next exercise.
Round 3 – Finisher
By this stage your clients should all be familiar with all of the exercises and are probably feeling a bit stuffed. This finisher round will have them pushing themselves through to the final minute.
In their pairs clients will attempt to outdo each other in each 20 second burst. For example: Client 1 does 15 Pushups in 20 seconds, client 2 now needs to better that score. If client 2 betters client 1’s score, client 1 then attempts to beat the new record during their next round. If client 2 doesn’t beat client 1’s score, client 1 must try to beat their own record. As you can see, it’s important that both clients are of similiar fitness levels so that the drill stays competitive.
Run for 2 (140 sec) or 3 (2 min) rounds depending on how much time is left.
How Did You Go?
This week I want to to go and use at least one of these workouts and then report back here (in the comments below) on how it went or what modifications you made. I know that other trainers are going to really appreciate what you have to say.
If your clients loved the workouts then I have good news. These drills are just a sample of what is available in the new workout database, BootCraft, which is opening to founder memberships next week. It’s a search engine that let’s you browse through high quality drills (including warm ups and finishers) by what type you want (eg. HIT, Strength, Running, etc) or how long you want the drill to be or how many people are in your bootcamp.
More details on that later. In the mean time, let us know how you went below!