Hours of Power: Three 60 Minute Done-For-You Bootcamp Sessions

If you’re finding yourself staring at a blank page, foraging for ideas through brain fog for that next 1 hour boot camp routine, you’re not alone. And to save you from disaster, we’ve dug through the archives to bring you three of Kyle’s best done-for-you 60 minute bootcamp sessions.

We’ve included some great ‘welcome back’ workouts for you to use as you return to face-to-face training.

Plus, if you like these, we’ve got six more where they came from – simply scroll to the bottom of this post to find out how you can access them.

1. A Nice Welcome Back Workout For Your Clients

January is always a quite month in Personal Training and bootcamp. More than half of my bootcamp clients are still away or are busy settling back into work. To combat this we are running something different, casual classes.

Normally we run our bootcamps in 4 week blocks which are paid up-front. While this is great for retention, it makes things a little inflexible during what is a busy month for a lot of people (in Australia, kids are still on school holidays).

Having the casual classes is bringing us quite a few new clients who are looking to try things out. As a result I need to ensure that  my workouts are accessible to complete beginners and 2 year bootcamp veterans.

Below is the workout I kicked them off with this year.

Welcome Back

From Kyle Wood

Goals: Muscular Endurance/Crosstraining
Duration: 1 hour
Equipment:  Cones, Mats

Warm Up

Easy 400m-500m run. Complete a mobility warm up.

Workout

Drill 1 (based on 5 x 10)

Each client completes this drill by themselves. Clients perform two exercises back to back for a certain number of sets.

• Round 1: 10 sets of 5 Push ups and 5 Squats
• Round 2: 8 sets of 5 Sea Turtles and 10m Walking Lunge (~5 reps ea. leg)
• Round 3: 6 sets of 5 Frog Squats and 5 Plank low 5’s (5 ea. hand)

Drill 2 – Core Attack

Spend 45 seconds on each exercise with a 15 second break between exercises.

1. Russian twist
2. Bent-knee V-Sit
3. Side Plank Hold
4. Plank (on command have clients shuffle left and right)

Drill 3 – Sprints

Complete the following rounds of sprints:

• 1 x 50m sprint at 70-80%
• 2 x 50m sprint from standing start
• 2 x 50m sprint from crouch/sprinters start
• 2 x 50m sprint from lying start (have clients lie flat on stomach until you yell ‘GO!’)

Repeat drill 2

Cooldown

Another 400-500m run followed by stretching.

2. A Badass Bootcamp Fitness Test

This year I’ve decided that along with a small test at the start and the end of each bootcamp (such as 1 minute of push ups or a 1 mile run) I am also including some recurring workouts that will pop up during the year for my bootcampers. These workouts are special in that they can be measured and repeated constantly. Here is one of the workouts.

Note: This workout is quite challenging. Be sure to provide plenty of support and motivation throughout, especially to your less fit clients.

AMRAP Test

From Kyle Wood

Goals: Crosstraining/Endurance
Duration: 1 hour
Equipment: Cones, Mats

Warm Up

Spend 10 minutes with a basic warm up of shuttle runs, power skips, suicide runs, side runs and spider lunges.

How It Works

Individually, clients are to complete as many rounds as possible of the circuit below. Their time limit is 15 minutes.

Clients can perform either of the exercises options but should try to stick to their exercise choices for the entire 15 minutes.

Make sure you go through all of the exercises beforehand. Allow everyone time to practice the bear crawl both forwards and backwards.

1. 15x Marine Pushups (alternate exercise: marine pushups on knees)
2. 10x Burpees (alternate exercise: walk feet out rather then jumping out)
3. 5x 5 metre forwards Bear Crawl, 5 metre reverse Bear Crawl (alternate exercise: do all bear crawls forwards)
4. 1x 50 metre sprint to cone and back

Take scores by first taking full rounds and then taking total number of reps from any incomplete rounds. For example, if a client only gets up to 8 burpees on their last round they would get 23 reps in addition to their complete rounds.

Finisher (if time)

Tabata intervals (20 seconds work, 10 seconds rest). Alternate the following two exercises for 4 minutes. (Thanks kmoore!)

1. Elbows to knees squat
2. 10 seconds squat hold and 10 seconds squat pulse

Cooldown

150 metre run, 50 metre walk, stretch

3. All Rounder Bootcamp Workout

From Kyle Wood

After taking a break over the Christmas break it’s important to ease your clients back into exercise. This workout involves the full body and provides you with a chance to demonstrate all the basic foundational exercises like Pushups, Squats and Lunges.

Goals: Get body back into shape after a break from exercise
Duration: 1 hour
Equipment needed: Mats, Cones

Warm Up

Light jog that leads clients into running in a small circle. Add in high knees, butt kicks, skipping and side to side.

Conditioning

30 sec Partner Supersets

Have your group pair up. Working through the exercises, perform 30s intervals with one partner completing exercise A while the other performs exercise B. Switch and then repeat each pair of exercises for a total of 4 30s rounds.

Proceed to the next 2 exercises.

Like a Bear

Set up two pairs of cones 15-30 metres apart.

Clients must bear crawl 15-30 metres from one cone to the other and then perform X pushups before running back and repeating. X in this case starts at 5 and is reduced by 1 each round.

Lunging Sprints

Using the cones from the Like a Bear drill have clients line up along one end. Clients should perform a split squat until you yell ‘GO!’.

Upon the word go, clients will sprint towards you while you run away from them backwards. Clients continue to sprint until someone passes you.

Adjust speed and distance accordingly for the group.

Cooldown

Big stretch

Here, take six more of our favourite 1 hour bootcamp sessions:

These three bootcamp plans are just the tip of the iceberg from the archives. There are six more plans that you can access, and here’s a sneak peak of what these are:

• Full Body Bootcamp Workout With Strength Test 
  • Features: Strength fitness test and mini circuits
• Disaster Survival Bootcamp Workout
  • Features: Gamified mini circuits
• Simple Bootcamp Workout for Superior Crosstraining 
  • Features: Using all elements of the outdoor space
• Drill Circuit Bootcamp Workout
  • Features: Gamified mini circuits
• Medicine Ball Bootcamp Workout 
  • Features: Partner Medicine Ball drills
• Sean’s Challenge
  • Features: Mini challenges

To access these workouts, simply join the tens of thousands of trainers on our free weekly email list. I’ll send you six more 1 hour workouts (this week) plus you’ll get sent weekly blog posts and tips for growing your group fitness business.

Theresa Prior

Theresa Prior has a mission to bring Mums and women together in a safe and supportive environment that just so happens to have fun fitness sessions at it’s core. She has been running her own personal training business since 2013. Theresa helps her clients understand that all aspects of their health are equally important.