I created this program after my clients had a huge week of leg workouts. I didn’t want them to over do it so I though we’d give the legs a break and blast the upper body instead.

I recommend using this program in a similar situation or you could just take out one of two of the drills and mix them with some lower body drills.

Upper Body Blast

Goals: Strength

Duration: 1 hour

Equipment: Cones, Mats, Bands

Warmup

Take clients on a 5-10 minute jog.

Conditioning

Part 1 – Push Up Shuttles

Setup 12 cones in two rows making 6 parallel lines like the picture below.

Starting at the base line, clients should run to the first set of cones and back and then perform 1 pushup when they get back at the baseline. Clients should then run to the next line and back but this time when they get back to the baseline perform 2 pushups. Then the next line and 3 pushups and so on.

Once the client finishes 5 pushups they should then go back to the first line again only this time perform 6 pushups and so on.

Clients are to get to the highest number of pushups possible in 120 seconds and are then to beat that score after a short break.

Part 2 – Ladders

Perform 10 rounds of the following circuit, increasing the number of crunches each round by 2 while reducing the number of body rows each round by 2.

1. Inverted Rows on a railing – 10 reps to 1 rep
2. Crunches – 1 rep to 10 reps
3. Candlestick Burpees – 3 reps

Example:

Round 1: 10 rows, 1 crunch and 3 burpees.
Round 2: 9 rows, 2 crunches and 3 burpees.
…
Round 9: 2 rows, 9 crunches and 3 burpees.
Round 10: 1 row, 10 crunches and 3 burpees.

Finisher: Band Burnout

Perform each exercise for 45 seconds with minimal rest between exercises.

Take the time to demonstrate all of the exercises before you start.

1. Band Bicep Curls
2. Band OH Press
3. Band Curl to Press
4. Plank
5. Mountain Climbers
6. Alternating side plank knee tuck

Rest for 1 minute and repeat once more.

Alternating side plank knee tuck: Start in a side plank position. Holding the position, slowly lift the top leg knee towards your chest then place it back straight. Keeping the hips off the ground roll into plank then keep rolling into side plank on the opposite side. Repeat the knee tuck on this side (top leg). Keep changing sides after each knee tuck until the time is up.

Tip: If you don’t have enough exercise bands, have half the clients do the exercises in this order:

1. Plank
2. Mountain Climbers
3. Alternating side plank with knee tuck
4. Band bicep curls
5. Band OH press
6. Band curl to Press

Cooldown

Stretch including pec stretch, rear delts, triceps.

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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.