5x5x5 Strength Bootcamp Workout

Training low rep strength is challenging when all you have is some light weights and body weight exercises to use.

I like to tackle this problem with some low rep, sub-maximal training. Pick exercises that are challenging for around 6-8 reps. I would recommend using this workout between some higher intensity workouts.

5x5x5

Goals: Strength

Time: 60 minutes

Equipment: Bands, Mats, Cones

Warm Up

Multi-Directional Warm Up

You will need a large space to run this drill.

1. Organize you clients into several ranks (4 or 5 columns should do the trick). The trainer should stand in front of the clients facing them.
2. The trainer will call out Left, Right, Up, Down, Back or Forward instructing the clients what to do. Left, Right, Back and Forward indicate directions the clients should run and Up means tuck jump and Down means a pushup. Clients should be facing forwards at all times.
3. Keep the clients moving for 3-5 minutes and then either repeat or increase the difficulty.

Make it harder: To make this more difficult and to get your clients brains working, try ‘opposites’ where clients have to do the opposite of what you say. Or try the drill in silence and just use your hands to give directions.

5x5x5 Concept

At their own pace clients will need to complete 5 reps of 5 different exercises in a circuit a total of 5 times.

To set up create 5 stations in a row 5 metres apart. Once clients get to the end they must run back to the start.

Rounds

Round 1 – Regular or Hard

Everyone must complete 5 reps of each exercise. At each station campers have a choice to do the regular or hard exercise depending on their fitness level.

Regular:

1. Push Ups
2. Reverse Lunges
3. 5 sec Plank
4. 5 sec Side Plank
5. Burpees

Hard:

• Plyometric Clapping Push Ups
• Jumping Lunges
• Plank with lateral hand tap
• Gravediggers
• Marine Burpees

Round 2 – 3, 4 or 5

Assign clients 3, 4 or 5 reps depending on their fitness level (beginner, intermediate and advanced). Campers must complete the following circuit performing that many reps on each exercise for a total of 5 rounds.

1. Band/DB Upright Rows
2. Frog Squats
3. Oblique Crunches
4. Hindu Push ups
5. Walking Lunge (L+R=1)

Round 3 – Buddy Finisher

Campers need to pair up for these exercises. Complete 5 rounds, there is only 3 exercises for this round.

1. Buddy Band Rows
2. Wheel Barrow Plank Walks (5m) – one person plank walks while their partner holds their legs
3. Partner Squats

Cooldown

Stretch & Chat

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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.