This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Miguel Ángel.

Up And Down The Stairs

Workout Length: Approx. 60 minutes

Equipment Needed: Tennis Balls, Pull Up Bars, Weights (Barbells)

Warm Up Part 1

The group members run around the training place in all directions. The trainer calls out “Groups of…” and a number. Whichever number is called, the clients must get into groups of that number. For example, the trainer calls “groups of 6!” and they get into groups of 6. Those left out of a group, are out. Those who are ‘out’, must do sit ups during the next round and will be allowed to come back after it, changing places with those who were out next time, and so on.

Other rules can also be included such as: clients cannot go with someone who has been in the same group as them, or there has to be at least one guy and one girl in each group.
This activity could help increase inclusion in the group of new members and help to form other friendly relationships in the group. It also avoids doing activities with the same people all the time.

Warm Up Part 2

You will need 30 (or more) tennis balls. Split the hall/space in half and split the group in 2.

The aim of the game is to have the least amount of balls at your side. One team will roll all their tennis balls to the other side, while the other team tries to pass them all back. After a fixed amount of time, count up the number of tennis balls on each side.

The side with the lowest number of tennis balls is the winner! Losers must perform 25 sit ups each.

Main Workout

This is a very simple but can be, at the same time, a very challenging workout. However, it can (and must) be adapted to people of any physical condition, dividing the group, if needed, in three levels.

There is no time limit to perform the workout as it is based on repetitions.

1. PUSH UPS – PLANK – PULL UPS

Level 1: Push ups on knees (instead on toes) – 10 s. plank – assisted pull ups, using an elastic band, (for those who cannot perform regular pull ups)

Level 2: Regular push ups – 20 s. plank – butterfly pull ups (with impulse)

Level 3: Hindu push ups (swing movement) – 30s.plank – strict pull ups.

The repetitions go like this:

• 10 push ups – x seconds plank – 1 pull up
• 9 push ups – x seconds plank – 2 pull ups
• 8 push ups – x seconds plank – 3 pull ups

…and so on, until

• 1 push up – x seconds plank – 10 pull ups

2. SQUATS – BACK HYPEREXTENSIONS – PUSH PRESS

Level 1: Regular squats (with or without bar, no weight) – 10 reps. back hyperextensions – push press (bar with no weight)

Level 2: Jump squats – 20 reps. back hyperextensions – push  press [bar + 20kg. (10 kg. each side)]

Level 3: Squats [bar + 20 kg. (10 kg. each side)] – 30 reps. back hyperextensions – push press [bar + 40 kg. (20 kg. each side)] (The weights are illustrative)

Like the one before, the repetitions go like this:

• 10 squats – x reps. back h. – 1 push press
• 9 squats – x reps. back h. – 2 push presses
• 8 squats – x reps. back h. – 3 push presses

…and so on, until

• 1 squat – x reps. back h. – 10 push presses

There is no rest between series, although some courtesy seconds for rest are allowed for those who need them. (Let’s be good!)

Cool Down

For cooling down the group, make them walk around the place for some minutes as soon as they complete the workout, until everyone finishes.

Stretching is as important as a good warm up. The workout is very complete, so we must focus on neck, shoulders, chest, back, arms and legs (in that order)

About Miguel

My name is Miguel Ángel, I’m 41 and, along with another colleague, I’m a fitness trainer at a canoeing club in my home town. I love sports and I love training!!!

Original Entry

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.