The Nokia 3210 Bootcamp

This week’s workout is from Chris Kershaw of Outfit UK. Thanks Chris!

The Nokia 3210 Bootcamp

This is a novel way of planning classes and Personal Training sessions.

So, everyone fondly remembers the phone keypads of old.

Essentially, after a good old fashioned warm-up lay out the cones 2, 3 or 5 metres apart and label the stations exactly the same as the Nokia key pad. Write the exercises on the paper and the amount of repetitions you want everyone to perform.

My first bootcamp set up looked like this:

1: 10x wide, narrow and regular press-ups
2: 10x kettlebell push-presses
3: 10x bodyweight walk outs
4: 20x kettlebell swings
5: 10x plank to press
6: 20x bodyweight row and press
7: 10x boxing combinations
8: 20x low jacks
9: 15x roll and get-ups
0: 10x burpees

To begin with you ask the participants to do all the exercises that correspond to the digits contained in their mobile phone number with as little rest as possible. So for example I would perform:

0 – x10 Burpees
7 – x20 boxing combinations
7 – x20 boxing combinations
0 – 10 burpees
3 – 10 bodyweight walkouts
6 – 20 bodyweight row and presses
7 – 10boxing combinations
9 – 15 roll and get-ups
6 – 20 bodyweight row and press
2 x20 kettlebell push-presses
2 x20 kettlebell push-presses

After mobile phone numbers I got all my participants to perform exercises corresponding to their date of birth and then all the exercises matching the date that we performed the class.

After what seemed like a few minutes, the full hour session had flown by, and by all accounts the session was great fun!

You can swap and change the exercises as you see fit, but whether you are a trainer, coach or just a casual exerciser you can use this layout to create some fun, varied and effective sessions.

Be creative, get your participants to pick numbers out of a hat, perform exercises corresponding to their lottery numbers. Anything to get all participants as engaged in the session as possible. They should really enjoy it.

I’d love to see some of the combinations and ideas you can come up with.

Please share them or ask any questions in the comments below.

About Chris

I’ve been running boot camps and Personal Training for a number of years, and I’ve often used the ideas on this website to help me on the way, so if I can help anyone else just a little bit then I have done a good job.

You can find me on my business website Outfit UK or my blog is Muscle Moose.

My philosophy is to train as hard as I need to for any given goal, to enjoy the journey and to help others diet without the guilt an binging it that comes along for the ride.

I hope this finds you well.

Chris Kershaw

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Kyle again – I’ve been loving all of these guest workouts that have been coming in, keep sending your ideas in.

If you have been loving them too, please let those that created it know by leaving a comment under the workout on Bootcamp Ideas. It takes all of 2 seconds but will make their day.

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This workout first appeared here on Muscle Moose.

Guest

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