Online Bootcamp Workout Drill

It’s astounding. Nearly every group fitness class around the world has had to put an end to their face-to-face classes.

Millions of clients have lost their weekly outlet for stress, their place to connect, their invitation to move their bodies.

Thankfully, we live in an amazing time with near-magical technology at our fingertips. Your classes can continue online. Your clients can continue to move, connect and de-stress. During this time they desperately need this.

Yes, it’s all scary and weird and new but you can do this!

Over in our BootCraft community many trainers have already made the switch to online and have been getting great numbers. They’ve been sharing what they’re learning from this new experience of running online sessions and some of the workout sessions they’ve been using. Below is a workout that was shared by one of our Master Crafters, Bri Rauch.

If you haven’t started online training yet I’m running a couple of free tutorial slash give-it-a-go sessions at the end of this week. But first let’s get into a workout drill you can use, more details on the tutorials below.

Virtual Crazy 8s

Time: 45 minutes
Participants: 1 or more
Equipment needed: None

8 exercises, 8 reps, 8 rounds – each round gets harder and harder!

Round 1 (8 reps of each, twice through):

• Squat
• Squat to Lunge Tap
• Push Ups
• Shoulder Taps
• Reverse Lunge
• Side Lunge
• Hip Taps
• Bicycle Crunches

Round 2 (8 reps of each, twice through):

• Squat Pulse
• Squat to Lunge Tap
• Push Ups
• Shoulder Taps
• Pulse Reverse Lunge
• Pulse Side Lunge
• Hip Taps
• Pulse Bicycle Crunches

Round 3 (8 reps of each, twice through):

• Squat Jump
• Squat Jump to Lunge Tap
• Push Ups – Single Leg
• Shoulder Tap Jacks
• Lunge Jumps
• Side Lunge Jumps
• Hip Taps Pulse
• Pulse Bicycles Straight Leg

Round 4 (8 reps of each, twice through):

• Pulse Squat Jump
• Squat Jump Lunge Tap
• Push Up Jacks
• Shoulder Tap Jacks
• Pulse Lunge Jumps
• Side Lunge Pulse Jumps
• Hip Tap High and Low
• Straight Leg Bicycles

Come try Zoom with the community

Zoom is a popular meeting/conference platform that many trainers in the community have started using to run their sessions online.

I’ve been using Zoom for years to run classrooms for the 31 Days course and I like it too because your clients can see you and you can see them and it’s easy to share a workout or a timer on your screen.

I know there are many trainers in the community who haven’t started online sessions yet because they’re a bit nervous about using this new technology and want to make sure it’s still a good experience for their clients.

I thought about writing a long tutorial (which I still plan on doing) but realised in the mean time it would be faster and much more fun to just run a couple of Zoom sessions that trainers can join. This way you can experience the platform from your clients perspective and I can show you how it all works. I’ll even run a 10-15 minute workout so you can see how that works too (plus I think it would be a lot of fun for us to do a workout together).

I’ve picked out two times to run the session to help account for time zones. Both are free to join. Think of it like the free articles and workouts I write for you, just this is a video version that you can interact with.

Session 1:

Find your time zone below:

• Melbourne/Sydney: 6 AM Friday March 27th
• Perth: 4 AM Friday March 27th
• Brisbane: 5 AM Friday March 27th
• Auckland: 8 AM Friday March 27th
• Los Angeles (Pacific): 12 NOON Thursday March 26th
• Denver (Mountain): 1 PM Thursday March 26th
• Chicago (Central): 2 PM Thursday March 26th
• New York (Eastern): 3 PM Thursday March 26th
• London: 7 PM Thursday March 26th

Add to your calendar

To join at the time above go here: https://zoom.us/j/350861357

Session 2:

Find your time zone below:

• Melbourne/Sydney: 10 AM Friday March 27th
• Perth: 8 AM Friday March 27th
• Brisbane: 9 AM Friday March 27th
• Auckland: 12 NOON Friday March 27th
• Los Angeles (Pacific): 4 PM Thursday March 26th
• Denver (Mountain): 5 PM Thursday March 26th
• Chicago (Central): 6 PM Thursday March 26th
• New York (Eastern): 7 PM Thursday March 26th
• London: 11 PM Thursday March 26th

Add to your calendar

To join at the time above go here: https://zoom.us/j/328625121

And yes, if you can’t make it I’ll share the recording to one of the sessions. But it’s the kind of thing you should try to make live.

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.