Good afternoon, I know for some of you this is coming rather late in the week, but hopefully you can use this workout next week in your bootcamp plans.
Today we have a really intense stair based workout. Challenge your groups to get through 4 rounds in the 25 minutes.
You Run, We’ll Stay
Goals: High Intensity Training, Teambuilding
Time: 45 minutes
Equipment: Mats, Stairs, Something for dips and step ups
5 to 10 minutes of running. Mobilize the calves.
This workout is a teamwork challenge set at an Amphitheatre. It combines two common bootcamp methods, AMRAP (As Many Rounds As Possible) and Chippers (complete a set number of reps).
Get groups into mixed fitness level teams of 4. Working in teams clients must complete AMRAP of a set of exercises (see below). Repetitions for each exercise are the TOTAL number that the team must complete each round. For example: 50 squats could be completed by three of the team members, two doing 20 reps and a third doing 10 reps.
Team members do not all need to be doing the same thing. For instance, some could be running the stairs while others do strength exercises.
Each round clients must complete:
- Run up stairs (about 80 stairs) x 6
- Step Up w/ high knee x 50/leg
- Push Ups x 50
- Squats x 50
- Dips x 50
- Inverted Rows x 50
Remember: The reps above are the total number for the team.
Once a team completes the chipper above they make a mark on the whiteboard. They have just completed one round. The team with the most rounds completed at the end of 25 minutes wins.
Finisher (if time)
Get clients into pairs of similar fitness level and line them up at the bottom of the stairs. One pair at a time, send them off in a race, sprinting to the top of the stairs. Repeat two or three times depending on how stuffed they are.
Stretch it out
Your Secret Weapon For 2013
If you caught this weeks post, I talked about a new kit that will be available as of next week (Feb 4th for Australians, Feb 3rd for those in the USA).
Well seeing as the date is getting close, I’m giving you the low down on what exactly you will find inside.
We have sat down and recorded three exclusive podcasts and a video interview. These are great, you can listen to them in the car or when you are working out. Be careful while driving though as you may find you will want to write things down.
Podcast 1 – Scott, Garry and Kyle’s 10 Biggest Mistakes
We share with you the (now) silly mistakes we made when starting out and what we did to overcome them. The solutions are really simple and can save you a lot of time and heartache.
Podcast 2 – Garry’s Essential Advice To Running a Booming Outdoor Fitness Business
Garry Robinson has built a successful bootcamp business, sold it (it’s still successful) and now coaches other instructors how to do the same. I learnt a lot just giving this interview, I’m sure you will too.
Podcast 3 – How To Market Your Bootcamp Business On Facebook
Facebook is a great source of leads for not just Bootcamp Ideas, but my bootcamp too. I take you through getting set up, what to post, how often to post and how to use Facebook’s features effectively.
Video – How To Attract Bootcamp Clients
Scott York interviews best-selling author Joe Vitale on the mindset and rules to being a successful trainer.
As well as these awesome eManuals
- My eBook – The Little Bootcamp Book Of Workouts
- Bootcamp Workout Ideas (Vol 1) – by Garry Robinson
- Popular Programs – by Garry Robinson
- Bootcamp Fitness Games – by Scott York
- Fitness Workout Ideas Vol 1 – by Scott York
- Fitness Workout Ideas Vol 2 – by Scott York
As you can see, even if you own one or two of the eBooks, there is still a lot of value for you in this survival kit.
We are going to be giving you a spectacular launch deal so if you don’t want to miss out on that or you just want to read more about it, head to the special Little Bootcamp Books page.
Original image: markhillary
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.