A bootcamp workout offers a fun, motivating and challenging environment. Feeding off of others is a great way to stay inspired through the workout and passes the time like nothing else. Testing your ability and progress against the other participants can turn even the least ambitious person into a fierce competitor.
Boot Camp Exercise Programs
Being creative with your design and implementation of bootcamp exercises will set your program ahead of the rest and keep your clients coming back for more while greatly increasing class size.
Bootcamp exercises are incredibly versatile and limitless. Not only are there hundreds of different exercises, there are almost as many modifications and variations of them. Workouts can incorporate strictly body weight exercises or include a variety of equipment such as bands, ropes, ladders, kettlebells and medicine balls.
Beach Boot Camp Workouts
Sand creates a lot of resistance. If youâ€™ve ever tried to jog on the beach, you know how much more difficult it is than on pavement. There are often benches, logs and trees surrounding a public beach that can be great tools to use. Try a circuit of exercises consisting of bench step ups, decline or incline push ups on a log, pull ups from a tree branch, bench jumps, sand sprints, burpees in the sand, mountain climbers, planks, squat jumps, pistol squats, T push ups, glute bridges on the bench, spidermans in the sand, or anything else your imagination can come up with. Youâ€™ve just put your clients through a butt-kicking workout without so much as a single 5-pound dumbbell.
Boot Camp Exercises at the Park
Your local park or playground creates the perfect environment for a fun, effective workout. Not only do the monkey bars and swing sets make valuable equipment, the atmosphere is reminiscent of everyoneâ€™s childhood and can easily take the â€˜workâ€™ out of the workout for your clients. Itâ€™s amazing how even the most serious of adults are able to let go and have a good time when they find themselves back in a playground.
The combinations of exercises that can be incorporated into a workout at the playground are immense. Monkey bars are great for pull ups, chin ups and hanging leg raises. The swing set can act as substitute equipment for any of your favourite TRX exercises such as the pike up, leg curl or knee in. Use available ropes, ladders and poles for climbing. By setting up a circuit with enough exercises to accommodate all participants, youâ€™ll create and easy, organized way of transitioning through the workout.
In addition to utilizing the actual playground itself, take advantage of the other existing surroundings. If thereâ€™s a flight of stairs, a hill, benches or a track in the same area you can break up your circuit with cardio drills like hill sprints or double time stair runs.
Bootcamps on the Track
Bootcamps at the track set your group up perfectly for high intensity interval sprints. Alternating a strength and cardio circuit with a 100 yard sprint thrown in will allow every participant to get the most out the workout while going at their own pace. The inside or grassy middle of the track also makes for a great place to incorporate sports type drills and agility exercises like the star drill, weave drill, side shuffle and the like. Or you can set up cones as markers on the track and have everyone do walking lunges to the cone and sprint back, or frog jumps to the cone and bunny hops back. Your imagination as a trainer is your greatest asset.
Most tracks offer stadium type seating, which is great tool as well. Use the bench type stairs for Bulgarian split squats, lateral step ups, bench jumps, decline push ups and dips.
Indoor Boot Camp Workouts
Depending on which part of the world you will be offering your bootcamp in; you will likely need an indoor option for at least part of the year. A little rain never hurt anyone, but nobody likes working out in hail, freezing temperatures or windstorms. Even if you are stuck in a big empty room with absolutely not a piece of equipment in sight you can still offer a challenging workout to anyone and everyone.
Bodyweight exercises like burpees, squat jumps, explosive split squats, mountain climbers, sprints, speed skater lunges and long jumps will test anyoneâ€™s muscular endurance and cardio capacity. Alternating these with push ups, one leg dips and glute bridges, core work like crunches, planks, T stab push ups and bicycles will strengthen and stabilize the muscles while improving balance and co ordination.
An indoor environment, if large enough, is another great place for adding drills or competition to your workout. Start a push up contest, relay races, long jump competition or drills like the ones you offer outside to increase the challenge.
Partners During Boot Camp
Pairing clients up into partners can be a lot of fun, although youâ€™ll want to wait to get a good read on your particular group before trying this. Some people love it, but others find it intimidating and uncomfortable. If you do decide to add some partner exercises you can try mirroring exercises like lunges, squats and split squat jumps. Rows can be done with a partnerâ€™s bodyweight. A partner plank hand clap, medicine ball toss (if you choose to use equipment) and relay type drills work well also.
Any portable equipment you use in the gym can be added to your bootcamps if you decide to do so. Use bands for speed rows, close or wide grip pull downs, squats with a press, crossovers and more. Medicine balls are great for woodchops, overhead lunges, crunches and passes if you choose to work in partners. Kettlebells can be used for swings, Turkish get ups and snatches. Ten or twenty five-pound plates can be used for swings, woodchops or walking lunges. Skipping ropes are a great tool and very inexpensive.
If youâ€™re on a tight budget, five-gallon water jugs, large tires and chains are an inexpensive and effective way to go. The water jugs can be used for squats, deadlifts or a water jug carry from cone to cone. Tires can be jumped through in cardio drills or attached to chains and dragged, or as a tire flip exercise, depending on the size.
These are just a few examples of how you can use equipment in your programs but obviously there are many more options as well.