Welcome to week 2 of 21 Days of Bootcamp Ideas.
Let’s dive in with the video below!
Workout Structure Destructed
How To Assemble Awesome Workouts
I’ve put together the same template that I use to plan my workouts below.
Use it to map out which of the 5 workout sections you will need and how much time each part is going to take so that you can plan sessions that fit your time.
I’ve uploaded it as an editable file so that you can copy and paste it each time you create a workout.
Download .docx file (right-click then Save As)
Following on from the video, this week I’ve picked three drills. One showing a warm up and game combo, another showing a great main drill and the final is an awesome finisher you can use.
As you go through some of these drills you might find that there are some exercises that you don’t have the equipment for. That’s OK because it’s more about the drill than what exercises you use. Just replace the equipment with something similar that you do have or change the exercise. If you change the exercise try to replace it with something of similar exertion ie. replace big movements with big movements, small movements with small movements and static exercises with static exercises.
Well Balanced Outdoor Warm Up
Drill Type: Warm Up, Game
Drill Length: 15 minutes
Equipment Needed: None
Part 1 – Touch X Things
The object of this drill is for your clients to run around the area and touch a list of objects that you give them.
It’s a more interesting way to warm them up then just sending them on a straight run plus it involves speeding up, slowing down and changing direction.
You can have your clients do something as simple as ‘touch 10 trees’ or you can make it more complicated by giving them a list of things to do. For example this is some of the things you would find in our park:
- Touch 5 benches
- Do 5 pushups
- Touch 3 signs
- Do 5 squats
- Touch 1 barbecue
- Sprint back
Then you can send them off to complete the list a second time although this time they can’t touch anything they already touched in the first round (5 new benches, 3 new signs, and they have to find another barbecue).
Part 2 – Mobility
As a group, do 10 reps on each exercise. Complete twice.
- Walking Knee Grab – Do 5-10 each leg or over 10-15 metres.
- Walking Ankle Grab – Do 5-10 each leg or over 10-15 metres.
- Spiderman Lunge – Do 5-10 each leg or over 20 metres.
- Warrior Lunge – Do 5-10 each leg or over 20 metres.
- X Squats – Do 10-15 squats.
- Yoga Push Ups – Do 10 repetitions. Clients who cannot to push ups on their toes can drop to their knees for the push up.
Team AMRAP Drill
Drill Type: Partner, Conditioner
Drill Length: 45 minutes
Equipment Needed: Cones, Mats, Bands
The acronym AMRAP stands for As Many Reps/Rounds As Possible. It’s usually involves a circuit in which participants complete as many rounds as they can in a set time limit. Other times it is just one or two exercises with participants completing as many reps as they can in the time limit.
Set Up and Explanation
- Set up 6 cones in a circle.
- Have clients pair up with someone of a similar fitness level.
- In their pairs clients are to complete as many rounds as possible of the circuit in 7 minutes. One round is completing exercise combos 1 through 6.
- One client is to perform the active rest exercise (the exercise in brackets while the other performs the main exercise.
- Once both have completed the main exercise they move onto the exercise combination.
- The words ‘no rest’ means that both clients perform the main exercise together.
Make sure to demonstrate and practice the exercises as a group before the start.
Upper body circuit
- 10 bodysaw planks (no rest)
- 5 left arm circle pushups (left side plank)
- 5 right arm circle pushups (right side plank)
- 1 straight arm clock (no rest)
- 15 band bicep curls (super crunch)
- 15 ground dips (plank)
Repeat circuit with aim to beat or equal previous AMRAP score.
Left/right arm circle pushup: Perform a push up then keeping you body steady lift your left arm and move it in a large semicircle up towards the sky and then back down completing a circle.
Lower body circuit
This circuit works the same as above but with lower body exercises.
- 10 Left lateral lunges (isometric lunge with left knee forward)
- 10 Right lateral lunges (isometric lunge with right knee forward)
- 10 mule kicks (no rest)
- 10 squats (isometric squat)
- 10 toyota jump squats (supine hip extension hold)
- 10 squat thrusts (no rest)
Drill Type: Finisher
Drill Length: 45 minutes
Equipment Needed: Cones
This drill is a really simple one to fill in any spare time at the end of the workout.
Set up two cones about 30 m apart.
Have your clients pair up with someone of similar running speed.
Partner A lies down on their stomach by one of their cones, partner B takes two big steps away from them (and the other cone).
When the standing partner yells ‘Go!’ both clients start running. The aim of partner A is to catch partner B who started off standing up before they reach the second cone.
If you are interesting in getting more drills like the one’s below, then you will want to know about BootCraft.
BootCraft is a secret project I’ve been working on for some time that will give trainers access to a curated vault of high quality group fitness workouts. On demand, at the click of a button.
No more sifting through dozens of workouts looking for a good one, BootCraft allows you to quickly search for the exact kind of workout you are looking for.
I’m opening early access tomorrow and I’m offering a special founders price for new members.
Check your inbox for more on that tomorrow.
In the mean time, let us know in the comments below how you go with today’s workout!