You know I’m all about that strength, ’bout that strength, no runnin’.
Today I want to share with you a workout from my archives that I recently added BootCraft.
It’s a very straight forward strength/power workout that offers something a bit different to circuits and chipper workouts.
10 x 5
For a 45 minute workout. Takes about 30 minutes to get through just this drill.
Equipment needed: Mats and an interval timer.
The basic idea behind this workout is for campers to do 10 sets of 5 reps on 8 different exercises.
However, clients must complete 5 reps of selected exercise in 20 seconds (similar to an EMOM). Unilateral exercises alternate each round (they’ll end up with 5 sets on each side) with the exception of plank w/ twist. And then repeat 10 times for each exercise.
Super set exercises to allow additional rest. So in the first 20 seconds do 5 reps A1, then next 20 second interval to A2, then next A1 and so on.
For each round set your timer for 20 rounds of 20 seconds. Because it’s timed everyone will finish a the same time no matter what their fitness level is.
Clients can regress the exercise to the exercise in  if fatigue begins to set in and they can no longer perform 5 reps with good technique.
B1. Plank w/ Twist [5-second braced plank]
B2. Power Jacks [Squat to Toes]
C1. Pike Push Ups [5-second Downwards Dog]
C2. Split Squats
For more workout ideas like this one, that you can sort and filter through to find your faves, check out BootCraft.
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.