Incremental Bootcamp Workout

Near where I run my bootcamp there is a fantastic amphitheater.

I used this for the core of my workout but I’ll lay out the basic concept so that you can do something similar with your own environment.

Take 10

Time: 45 minutes

Equipment: Mats, Cones/Markers

Set Up

This workout contains 3 or more parts. The Counter, Drill A and Drill B.

You can add more drills if you like (C, D etc) for more variety or a longer workout.

How It Works

The Counter

Use this drill to keep track of how many rounds a client has done. It should increment by one each round.

Drills A and B

These can be anything really. I chose one to be a muscular strength circuit and the other to be more of a short intense cardio drill.

Alternate between drills in between each round of the Counter (see below for example).

Example

Here’s what I did.

The Counter

I set the Counter as a step up-squat combo.

Round 1 clients started at the bottom of the large amphitheater steps and did and did 1 step up and then squat, round 2 they started at the bottom but this time did 2 step up-squats.

Each round they added an additional step up squat until the final round of 10.

Step up-squat: step up onto a bench/step, perform a squat then step down or repeat upwards. Alternate stepping leg each rep.

Drill A

Run up the stairs and back down (around 60 stairs).

Drill B

Perform 10 reps of each exercise. Advanced clients should perform 15 reps each.

1. Super Man Reach Push Ups
2. Inverted Rows on railing
3. Jump Squats

Super Man Reach Push Ups: Perform a regular push up. At the top of the movement raise 1 arm off the ground and reach in front of you. Stabalise with core and other 3 points of contact.
Return your hand to the ground and complete another push up. This time raise the other hand.

When the workout is completed in order it would look  like this:

• 1x step up-squat
• Drill A – run stairs
• 2x step up-squats
• Drill B – strength circuit
• 3x step up-squats
• Drill A
• 4x step up-squats
• Drill B
• 5x step up-squats
• Drill A
• 6x step up-squats
• Drill B
• 7x step up-squats
• Drill A
• 8x step up-squats
• Drill B
• 9x step up-squats
• Drill A
• 10x step up-squats
• Drill B

Clients started the step up-squats from the bottom each time.

I gave each client a cone that they moved one step higher at the end of each round so they could keep track of which step they were up to.

You can use lunges, push ups, suicides or anything you can really think of to replace the Counter. Go nuts!

Total Sample Drill Time: 25 minutes

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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.