Get a load of this new tyres and ropes program to use with your bootcamp clients tomorrow. Remember as always to warn your clients about how dirty they may get in tyre and rope workouts. Tell them not to wear any light clothing; some may also want to bring training gloves.
Goals: HIT
Duration: 1 hour
Equipment needed:
Car Tyres, Ropes, Mats
Warm Up
400m jog
Mobility dynamic stretching
Conditioning
Split your clients into 2 groups (If you have less then 6 clients it’s probably easier to just keep them in one group).
| Group 1
| Group 2 |
| Storm the beach: Set up several pairs of cones to create several ‘lines’. Clients in a team must move all the tyres and ropes to the first line. Once there they must move the gear to the next line (and so on). | Group 2 begins with a 400m run. Then use pushups and full ROM situps to fill in the rest of the time until Group 1 is done. |
Groups swap once group 1 returns. | Working in a small circuit:
|
10m square circuit with 4 stations:
| Take it in turns running while dragging the 25m rope over 10 metres. Groups swap once Group 1 have completed their circuit twice. |
Finisher:
Tyre relay:
- Set up 2 cones 10m apart
- Split into small groups with 2 tyres to each group
- Split evenly in cues behind each cone
- Team members must run 2 tyres to the opposite side.
- Team member grabs the tyres and runs back to the other line
- Repeat
Cooldown
400m jog
Stretch
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Image: -= Bruce Berrien =-
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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.
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