Today’s workout is from Suzie DeBar of Billings Adventure Boot Camp. This is an awesome session to run if you have a new group that doesn’t know each other very well and there is a big fitness level variation.
The First Bootcamp Session
Time: 60 minutes
Introduction and warm up: ~15 minutes
Find my shoe
Each person will take one shoe off when they enter the gym and place it in the trash bag. Then they will go set up somewhere they haven’t set up before. When I call everyone’s attention they will go and find the owner of the shoe and find out 3 things from each other. Favorite active recovery activity, Favorite food, Favorite Beverage.
Basic warm up
Run around perimeter of gym doing high knees, butt kicks, side slides, grapevines. Have them head back to mat and do pushups, hand release pushups, squat thrusts, Jumping jacks, plank holds, crunches, flutter kicks.
Use the time to watch and correct form. Complete 3 times.
Take a short break between exercises to explain and demo longer break after completing full set.
- Basic squat 30 sec.
- Walking lunges to other end of gym short ways – in time, no one passes in front of me
- Plie squat 30 sec.
- Walking lunges hands over head to other end at own pace
- Close stance squat 30 sec.
This circuit is performed for time. There are 3 sets.
Each set is 5 minutess. Your goal is to get through OR as far as you can as quickly as possible before 5 mins. Is up. Raise your hand or yell done when done to find out your time. The quicker you are done the more rest you will get. There will be 1 minute break between each set.
Try to beat your set 1 time for set 2 and 3.
- 15 for adv. 10 for new Burpees or Squat thrust
- 20 cross-over mountain climbers OR upright mnt. Climber if bothers shoulders
- 20 pop squats/squats
- 2 up and back runs
Core Partner planks
30 seconds each partner. 3 sets.
- P1 holds plank P2 jumps over
- P1 on back lateral scissors, P2 jump over closed feet, hop through open
- Finish with Partner sit up high 5’s
I started out with Billings Adventure Boot Camp as a camper and released 40 pounds. It completely changed my outlook on life. I was so inspired by the program that I became a certified trainer for Billings Adventure Boot Camp.
I am also a Lifestyle Fitness coach. I love to share my passion for fitness and health and I want inspire other women to take on their health and life. I love to ski, read, and have adventure with my friends.
This was a trainer submitted workout from one of the many awesome members of the bootcamp community. You too can share your workouts on here for the benefit of thousands of trainers around the world.
Just head to the Submit a Workout page and copy and paste your workout in there.
Image: Crazy push ups | Gregor
Guest submissions are workouts shared by awesome trainers from all around the world. You can read a bit more about this author under the workout above.. To become one of these awesome trainers why don’t you submit one of your own?