20 Set Strength Bootcamp

Welcome back to Bootcamp Ideas.

Strength workouts are a key part of any good bootcamp program. I recommend trying to include one every fortnight or so. They’re great for:

• Focusing on technique as the rep count is usually a lot lower.
• Introducing new pieces of equipment in a low intensity setting.
• Giving your clients a rest after a particularly grueling series of workouts.
• Helping your clients build muscle instead of just always working their cardiovascular system.

Today’s workout came from an experiment of using sets of 5 reps in my classes. It worked really well, providing a good balance of intensity and rest.

20 x 5

Goals: Strength

Time: 45 minutes

Equipment: Mats, Exercise bands

Warm Up

Mobility warm up

30-60 seconds each:

• Warrior Lunge
• Hip Extensions
• Bird Dog
• Scarecrows (1 arm at a time)
• T Switches
• 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.

Superset 1

1. Burpees OR Push Ups OR Kneeling Push Ups
2. Band Rows w/ 1 second pause at contraction (vary difficulty with band resistance)

Superset 2

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

Superset 3 (only 5 to 10 sets depending on time)

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

Cooldown

Stretch and discuss client achievements.

If you’re 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.