The following workout provides a much needed focus on the basic or ‘core’ exercises of most bootcamps. The T-Push up for push ups, Speed Squats for squat variations, Sea Turtles for posterior chain strength, Split Squats for lunging technique and the crunches for anterior core strength. Add the planks in at the end and you’ve pretty much got all bases covered.
Being as it is a fairly straight forward and repetitive workout this workout a great one for Friday’s when client concentration levels are lower. I’ve added a new tag specifically for Friday suitable workouts.
Goal: Core Strength
Duration: 1 hour
Perform a 10 minute general warm-up gradually increasing in intensity. If you have space use the multi-directional warm up (drill 1).
Clients are to perform 50 reps of each exercise with no rest in between. Then 40 reps of each exercise, then 30 and finally 20.
Scale workout by starting less fit clients on a lower number or repetitions. For example: 40, 30, 20 and 10 reps or even 30, 20, 10 and 10.
Use the following exercises to execute the workout.
- T Pushups (with 2 pushups in between each ‘T’)
- Speed Squats
- Sea Turtles (Start in superman, simultaneously bring straight arms back and to the side and spread eagle your legs. Return to superman.)
- Split Squats
- Crunch w/ 45 degree leg extension (Start with hands behind head, knees up in table top. As you lift the chest into a crunch straighten the legs to a 45 degree angle to the ground. Firmly press your lower back into the ground.)
Continue until all repetitions are completed. If some clients are struggling through, drop their reps to the next level down. If other clients finish much earlier then the rest of the group, get them to do another round of 10.
Plank race. Split client in two and set up cones marking out a 10 metre distance. Teams should line up shoulder to shoulder in plank.
On the word ‘GO’ the client closest to the start hops up and runs to the other end of their team resuming plank once more. Then the next person goes and so on.
Clients aim to be the first to team to cross the 10 metres and then come back.
Two laps around the circuit. Stretch.
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.