We all went to Personal Trainer school. We all know how important including some pulling movements is for the modern day woman (or man).
But be honest, do you always balance your workouts properly at bootcamp?
It’s really hard to include pulling actions with out weights and pull up bars. So I put aside a whole workout in my last round of bootcamp to do some much needed posterior chain work. All I needed was a few TRX‘s (any suspension straps will do – check out the Jungle Gym XT) and some dumbells.
In pinch you could use some high resistance exercise bands instead of straps.
Bootcamp Gives You Wings
Time: 45 minutes
Run through 30 to 60 seconds each of these mobility warm up exercises: Frog squats, lateral lunges, star jumps, seal jacks, standing obliques. Play some knee tiggy.
Drill 1 – TRX Rows
Set up 4 TRX’s (or less for smaller groups – I had 16 in my group) around a tree at the far end of your training area. About 30 metres away is good.
At the other end assemble the clients and break them into teams of 4 (you want at least 3 teams so you may have teams of just 2 or 3 too).
How it works:
Set your timer for 10 minutes. When the timer starts, team one runs to the TRX tree and does 15 inverted rows each. Everyone else stays behind and does push ups.
When they are finished with the rows they run back and the next group goes. At this point you can change push ups to another exercise or keep it the same.
The trainer chooses the exercise randomly each round by calling out push ups, plank or squats (or any other basic exercise you can think of). Double up with the same exercise two times in a row some rounds to keep it challenging. Keep going until the 10 minutes is up. My group completed 3 rounds.
Drill 2 – The Big Back Chipper
A chipper drill is a drill where clients have a set number of reps that they must complete on each exercise. The goal is simply to finish all reps on an exercise and then move onto the next one.
Have clients change into a new team of 4 with different people. Teams will work together to complete 150 to 300 reps total (see exercise) on a series of exercises.
Teams can complete the exercises in any order but encourage them to prioritize equipment based drills over non equipment drills so you don’t end up with everyone trying to use the TRX at the end.
- TRX Inverted Rows x150
- TRX Knee Tucks (reverse crunch) x150
- DB Sea Turtles (hold DBs in hands) x150
- DB Bent Over Reverse Flyes x150
- Straight Arm Side Plank Hip Drops x150/side
- Plank to Push Up x150
- Mountain Climbers x300/leg
- Prisoner Squats x300
Cooldown and Stretch
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For workouts similar to this one, check out Unique Bootcamp 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.