If you’d like further education when it comes to running a successful Bootcamp, you may want to check out Bootcamp Level 1 CEC course. 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. Give this workout a go next time you run a bootcamp and let us know what you think. Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. All the other exercises can be performed with bodyweight. The only exercises your participants need the kettlebell for are the “Bent Over Row” and the “Kettlebell Swing”. Maybe the instructor is lucky enough to have enough Kettlebells so that every participant can have their own but if they don’t, the workout still works. Limited equipmentĪ problem many bootcamp instructors face is limited equipment. The workout above is perfectly balanced with three anterior chain-based exercises (squats, lunges, push-ups) and three posterior chain exercises (swings, bent over rows, and hip thrusts). I want to share a simple workout I like to use, called the Kettlebell AMRAP below you will find two versions of this workout.
#Bootcamp workouts professional
squats, lunges, push-ups, burpees, planks, sit-ups, etc) and neglect posterior chain exercises. If you’re a fitness professional currently running bootcamp-type classes, you’ll understand the importance of having a variety of different workouts and workout styles to keep both yourself and your participants engaged. Balance between Anterior Chain Exercises and Posterior Chain Exercises.Ī common Bootcamp problem is that it’s easy for the instructor to program mainly anterior-based exercises (e.g. Performing the workout as an AMRAP above is a great solution to both problems while the volume will be higher for the fitter clients, the speed and intensity will be self-regulated and all participants stop at the same time. Instead of everyone working out together, the fitter participants are sitting around bored because they’ve already finished their workout as described and the beginners are feeling down because they feel like they are holding everyone up. That could be problematic as your fitter participants would finish the workout a lot more quickly than the beginners. For example, participants could be given the list of exercises and be asked to complete four rounds as quickly as possible of each. One alternate possibility for the workout above could be to perform ‘rounds’. Every one of your participants starts at the same time and finishes at the same time. Now let’s break down this workout and why it works so well in a Bootcamp setting. So, every 2 mins once your timer goes off, all your participants will perform 2 burpees and then they continue with their workout. Optional interval intercession: Set your timer up at 2 min intervals. Participants complete as many rounds as possible in 22 mins. Kettlebell AMRAP (Option 2: 1 Kettlebell shared between 4 participants)Ģ2 x Bodyweight Lunge + Twist (11 each side) Participants complete as many rounds as possible in 22mins. Kettlebell AMRAP (Option 1: 1 Kettlebell for every participant)Ģ2 x Kettlebell Lunge + Twist (11 each side)Ģ2 x Kettlebell Bent-Over Rows (11 each side)Ģ2 Yard Shuttle Run (11 yards there and 11 yards back) The first workout assumes every participant in your bootcamp has their own kettlebell, the second workout assumes you have a ratio of one kettlebell for every four participants (for example if you have 20 participants you would need five kettlebells).ĪMRAP stands for As Many Rounds As Possible, and is intended to be performed within a time constraint. Here are a few of my favorite boot camp workouts that have popped up on PBF in the past! (If any of the exercises are unfamiliar to you, click the link above the workout to visit the original blog post that featured the workout where you may find links to demonstrations of some of the exercises.If you’re a fitness professional currently running bootcamp-type classes, you’ll understand the importance of having a variety of different workouts and workout styles to keep both yourself and your participants engaged. (I’ll probably do a follow-up post with some more workouts since I’ve shared so many!) I’ve shared more than a few boot camp workouts on the blog and thought a post with a bunch of them in one place might be a good resource for those of you who want to be able to find them easily in the future. Many boot camp workouts can be done with little to no equipment or the most basic exercise equipment like dumbbells and bands, making them ideal for at-home workouts. I love the way they jump from one exercise to the next, leaving me ridiculously sweaty and breathless in no time at all. If you’ve been reading my blog for more than a week, you’ve likely picked up on the fact that boot camp and functional workouts are my absolute favorite.
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