Carrying around tyres for bootcamp is a pain in the butt. Each tyre can weigh anywhere from 8 to 30 kgs or even more depending on the size tyres you use. To transport this kind of weight you need truck, van or a trailer, most of us trainers have something a little more fuel effecient.
The trick is to split up your clients so that only a few are using the equipment at once. The 3 person circuit tyre bootcamp below makes good use of this method.
Equipment: Enough tyres for 1/3 of class, Optional: One large truck tyre, ropes
Take clients on a 5-10 minute jog with indian trails, lunges, squats and some air boxing.
Start off with some safety tips when using tyres and ropes. For example: Tyres are slippery when wet, awkward to carry and heavy. Ropes can burn skin and get tangled.
The 3 person circuit: One person does a strength exercise for a set number of reps (eg. 20 squats), the next person does an isometric or active rest exercise (eg. an isometric squat) and the third person does a cardio exercise (eg. shuttle runs). The group rotates when the person doing the strength exercise completes the set number of reps.
Split the clients into equally capable groups of three. Demonstrate and explain each circuit befoer having the clients do it. Spend around 2 minutes on each set of exercises.
|Time keeper||Active rest||Cardio|
|1.||12 Pushups||Plank||Star jumps|
|2.||15 tyre squats||Iso squat||Star jumps|
|3.||15 OH Tyre Presses||Pushup plank||Star jumps|
|4.||15 Power squats||Hip extensions||Shuttle run with tyres|
|5.||8 Dive bombers||Side plank||Shuttle run with tyres|
|6.||8 1L Squats||5on5off Squats*||Shuttle run with tyres|
*5on5off Squats – Do 5 squats, then hold a squat for 5 seconds, then 5 more squats, then hold for 5 seconds, etc
If there is time and you have access to a heavy tyre and some ropes you can run this awesome finisher.
Split the group into two. Group one will perform tyre flips over a 10-15 metre distance. To perform this, the group must line up single file behind the tyre. The first person flips the tyre, jumps through it and then runs to the back of the line. Each consequtive group member jumps through the tyre except for the last person who flips the tyre and starts the process from the start again.
Group two takes turns performing rope slams with the rope(s). When the tyre flips finish, swap the groups.
Let the clients cooldown with a good stretch.
This workout has since appeared in The Little Bootcamp Book of Tyres and Ropes. A collection of the most awesome tyres and ropes exercises, drills and workouts.
For more ideas like this one, check it out.
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.