This week was kind of a big deal for me because I started back training clients at my old bootcamp three times a week.
It’s been fun. I feel like I have a few things to learn again, but that’s just adding to the enjoyment.
I’ve been using BootCraft to make my workouts which has made life so much easier (why oh why didn’t I create it years ago?). That said, I’m looking forward to putting together and testing some new workouts to share with you too.
Here’s the workout I used on Wednesday inspired by drills on BootCraft:
20 Second Warrior Workout
Workout length: 45 minutes
Equipment needed: Mats, Cones, Dead Balls, Battling Ropes
Part 1 – Pick Up 52
Hand each camper a cone and have them find a place at the edge of your workout area. Scatter the rest of your cones (52 of them if you have it) around the inside of the area.
On your word ‘GO’ clients run into the middle of the room, grab one cone, run it back to their cone and drop it on top. The game ends once all of the cones are picked up. The client with the most cones wins.
After a couple of cones make it harder by only letting them hop on one leg to pick up a cone. They have to do a one leg deadlift to pick up and drop off the cones.
Part 2 – Partner Ball Warm Up
Have clients pair up. Give each pair a medicine ball. Demonstrate the following exercises to the clients.
- MB toss back and forth
- MB toss – this time squat with the ball, pass back, catch, repeat.
- MB toss – this time squat with the ball, pass back, squat without ball, catch, squat with ball, etc.
- MB toss – this time add a reverse lunge each time you have the ball
- MB lateral toss (both sides) – stand side on to parter and toss ball laterally back and forth
Then have clients spend 60 to 90 seconds on each exercise.
Split clients into pairs, preferably with someone of a similar fitness level so that they push each other appropriately.
Give each pair a dead ball (also known as slam balls). Demonstrate the first exercise, Dead Ball Slams.
Clients will perform slams in intervals of 20 seconds on/20 seconds off. One partner will be exercising while the other rests.
After 3 rounds each (a total of 120 seconds) clients take a short rest while you demonstrate the next exercise.
Keep going down the list until all exercises are done.
Here is a suggested list of exercises:
- Dead Ball Slams
- Ball Swings (like a KB Swing, but holding a ball instead of KB)
- Bear Crawl
- Walking Lunges
- Push Ups
- Stir the pot (add ball)
- Ball Squat Press
- Rope Slams
If you have time run clients through the list of exercises again, but this time with only 1 round of each exercise, non stop from top to bottom. (Partner A does slams, B rests. B slams, A rests. A swings, B swings. Etc.)
If you like this workout, you should check out BootCraft. Myself and over 600 other trainers use it to save time planning our workouts.
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.