I created this program after my clients had just had a huge week of legs. 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 similiar situation or you could just take out one of two fo the drills and mix them with some lower body drills.
Duration: 1 hour
Take clients on a 5-10 minute jog.
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.
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.
- Body Rows (Inverted Rows on a railing) – 10 reps -> 2 reps
- Crunches – 2 reps -> 10 reps
- 8 count body builders – 3 reps
Split the group in half. One half performs exercises 1-3 in a circuit while the other group performs exercises 4-6. Perform each exercise for 45 seconds and then swap the groups over. Repeat once more.
- Band bicep curls
- Band OH press
- Band curl to Press
- Mountain Climbers
- Alternating side-plank knee tuck
Stretch including pec stretch, rear delts, triceps.
Image: Kenny Miller
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.