Bootcamp Ideas

New bootcamp workouts and ideas every week

Warm Ups

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Supersetting Warm Up (or Finisher)

This workout is thanks to Lori Watson who shared it on BootCraft last October. Thanks Lori!

10 Every 10

Time: 10 minutes

Type: Warm Up or Finisher

Equipment needed: None (perhaps a couple of cones)

Boot campers will alternate between a total of 50 or 100 reps of an exercise (depending on the round) while performing a second exercise every 10 reps until all reps have been completed.

For example:

Round 1

50 Jumping Jacks / 1 Shuttle Run

Would look like:

  • 10 Jumping Jacks
  • 1 Shuttle Run (using distance available—such as length of gym or cones set out in park)
  • 10 Jumping Jacks
  • 1 Shuttle Run
  • 10 Jumping Jacks
  • 1 Shuttle Run
  • 10 Jumping Jacks
  • 1 Shuttle Run
  • 10 Jumping Jacks

Round 2

100 Walking Lunges / 10 Mountain Climbers

Round 3

50 Plank Shoulder Taps / 10 High Knees

Round 4

100 Squats / 10 Side Shuffle Runs (to a cone and back)

There you go, your warm up for tomorrow’s session is sorted.

If you want some help with a great main drill and finisher to use, then I highly recommend BootCraft. It’s this mammoth database of workout ideas that we’ve been putting together the past 3 years.

Warm ups, boxing drills, HIT workouts, bodyweight strength sessions and more. It’s very cool, it’s very fresh and it’s a great tool to have access to when planning your sessions each week.

Check out the details here.

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Glutilicious Warm Up Partner Drill

This month of content has been sponsored by HART Sport.

And by sponsored I mean they sent me some free equipment to try out and share with you. I haven’t been paid to give a positive review or anything along those lines. Instead I took the opportunity to let my creativity run wild and come up with some great ideas for you using the equipment they sent. All equipment has been thoroughly tested by me over the past month and I’ll only be sharing what I think is quality gear.

Today I’ve got a warm up using mini exercise bands for you:

Glute & Run

Time: 10 minutes

Equipment needed: Cones, Mini Bands/Resista Loops, Mats

Start your workout by getting your camper’s warmed up, particularly their legs and hips.

Set two cones 15m away and 30m away from your exercise area. Set up mats in your exercise area.

Have campers pair up, one person will start with a mini band and the other will start with running.

The runner will continue running back and forth to the 30m cone until their partner has finished their exercise, then they swap roles.

The pair keep switching until both have finished all of the exercises below.

Exercises:

Using the mini looped bands will help us activate our campers glutes more than just the unresisted versions of the exercises.

Repeat again for 10 reps if you want a longer warm up.

Click for exercise demonstrations or find the video below.

Exercise Videos:

Supine Bridge w/ Band

Lateral Walk w/ Band

Banded Bird Dogs

Banded Supers

I’ll be sharing more drills and articles over August using the HART Sport gear.

At the end of the month we’ll put them together to make one awesome workout!

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Don’t Drop The Balloon!

This week’s drill is care of Lizelle Din who picked it up from a fellow trainer.

She shared this last month when we featured her (for the second time, go Liz!) on BootCraft.

Balloon (Don’t) Drop

A silly little warm up game that requires a balloon and the ability to laugh about what is about to happen.

Give each boot camper a balloon. Boot campers get into a reverse table top position. When the trainer starts the clock, each camper must keep their balloon from hitting the floor, using 1 limb at a time to tap the balloon back into the air. They must crab walk around if the balloon starts to get away! If the balloon touches the ground before time is up, they must complete 3 Rolling Get Ups and start over.

This works best in shorter rounds, so try starting with 30s and increase gradually to 60s.

Disclaimer: I can’t take credit for this one, my buddy taught me this one!

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Get on the BootCraft train and get inspired by new workouts every single week plus a huge workout drill library.

Original Photo by Kyle Hinkson on Unsplash

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Dice Death (Competition Entry – Warm Up)

This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Bec Callaghan from NSW, Australia.

Dice Death

Drill Length: 6 – 10 minutes depending on choice of rolls

Drill Category: Warm Up

Equipment needed: Dice, Cones

How it works:

Have three cones labelled 1/4, 2/5 and 3/6 and an exercise on them (or written on a whiteboard – for example 1/4 – shuttle runs, 2/5 – star jumps, 3/6 squats). Each person gets a dice.

Round 1:

Players roll the dice and complete 10 reps of the corresponding number. Eg. Roll a 2 and complete 10 x Star Jumps. Players than come back to their dice and roll it three more times. They add up these rolls and complete that many Push Ups.

Round 2 to 10:

The same as round 1 except players knock 1 rep of the cone exercise off each round but still roll 3 times for the push ups.

** Beginners only roll the dice once

** Intermediate roll the dice twice

About Bec:

I have two beautiful children, Cooper (8) and Chelsea (6). I live in Mudgee, NSW, Australia. It’s a country town and a few years ago I decided to leave my career of 13 years in the Police and follow my dream. My husband is allergic to exercise but loves sports and games… I decided to create something that he would love and so For Fitness Sake was born! It’s different and I don’t have to compete with the local gyms and trainers because there’s no one else doing what I do!

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Earn the Equipment (Competition Entry – Warm Up)

This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Kelly Isakiewicz from Sydney, Australia.

Earn the Equipment

Drill Length: 5-10mins depending on number of pieces of equipment

Drill Category: Warm Ups

How it works:

Even teams, have all of the equipment at one end and have the teams relay to get it, but those not running are doing Sally Song with squats or push ups. Each member can only get one piece at a time.

At the end when they all have their items they need to ‘buy’ items back and forward until both teams have the same equipment in their camp.

The team selling the item chooses the exercise & reps the other team does to buy!

About Kelly:

I’m a 39yo Outdoor Group Trainer in Sydney, NSW. I focus on women’s health, wellbeing and improving body image and confidence for all women! Mum of 4 including 7yo triplets!

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