20 Set Strength Bootcamp

Welcome back to Bootcamp Ideas. Lately, I’ve been thinking a lot about work-life balance. When are you trying to do to much? Why can’t you do (or appear to do) as much as someone else?

There are a few techniques that I have been working really well to achieve some sort of equilibrium. I’m going to share them soon once I can put them in an easy to replicate system.

Anyway, those are the thoughts for today, on to the workout!

20 x 5

Goals: Strength

Time: 45 minutes

Equipment: Mats, Exercise bands

Warm Up

Mobility warm up

• Warrior Lunge
• Hip Extensions
• Bird Dog
• Scarecrows (1 arm at a time)
• Bent over T spine
• Yoga Push Ups

 Game

Rock Paper Scissors Sprint

Main Drill

Today’s workout is simple. It is designed to improve technique while also testing muscular endurance. The shorter sets make the overall goal (100 reps) much more achievable .Clients are to complete 20 sets of 5 reps of the following supersets as quickly as possible while maintaining good technique. Exercise options are listed in order of difficulty (advanced to beginner).

Take a 2 minute rest between rounds with an 10 minute time limit to complete.

Round 1

1. Burpees OR Push Ups OR Kneeling Push Ups
2. Band Rows w/ 1 second pause at contraction (vary difficulty with band resistance – thicker bands for bigger noobs)

Round 2

1. Toyota Jumps or Jump Squats or Squats
2. Mountain Climbers

Round 3 (only 5 to 10 sets)

1. Plank w/ arm reach (forwards or lateral or none)
2. Crunches

Cooldown

Stretch and discuss client achievements.

Update on 30×30 Project: A few weeks ago I shared a project that Amy Clover is working on. She is bringing her training style all around the US and Canada in a series of bootcamps. Her project funding was successful! Thanks so much guys.

Now she has announced the first 16 locations and is looking for more! So go help fight depression (and get some awesome reputation for your business) by offering Amy a location for one of her bootcamps. This is too good of an opportunity to miss out on.

If you are new here, I post workouts like the one above every week. So you don’t miss out on any, I’ve set up a handy email list where I will send the weekly workout to your inbox. Get on it.

Kyle Wood

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.