Full Body Bootcamp Workout With Strength Test

Welcome to the first of six free 1 hour bootcamp routines! If you stumbled across this workout by accident, feel free to sign up to get all six workout ideas.

Strength training is essential to increase Bone Mineral Density, muscle tissue and CNS tolerance. This in turn helps prevent osteoporosis, arthritis and encourage weight loss.

But our campers don’t really care about that (except maybe the weight loss part).

Luckily, a tough strength workout leaves you feeling pretty sore the next day which as we all know is unfortunately how our clients tend to rate their sessions.

In this session I’ve included plenty of lower body exercises to get a good growth hormone release. Also as we want to still burn as many calories as possible, leg training is one of the easiest ways to do this.

Goals: Core Strength, Functional Strength

Duration: 1 hour

Equipment needed:

Mats (1 per person)

Warm Up

Jog from meeting place to oval. Have clients run and additional lap once arriving.

Mobility: Knee tuck walk (pull knee to chest on each step), warrior lunge, windmills, push fling

Conditioning

Testing:

Time clients for 60 secs on each test,

• Crunches or situps
• Pushups
• Body rows on railing

Push and go (upper body):

4 rounds of 60-45-30-15 seconds of the following:

1. Body rows
2. Elbows tucked pushups
3. Jack knifes
4. Sprint 50m and jog back

Core attack:

Set up 3 stations60 seconds each station

1. Feet up crunch isometric
2. Side plank
3. Russian twist

Lower body square:

• Set cones in a 10m square.
• Assign a different exercise to each corner.
• Clients will move in a clockwise direction after completing each exercise.
• Start with 10 reps for the first round, then 8, 6, 4 and finally 2.

1. Frog squats
2. Power lunges
3. 1L SLDL
4. Sumo squats

Repeat Core attack drill.

Cooldown

400m jog

Stretch

Image: David van der Mark

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.