One thing clients don’t get exposed to enough in bootcamp is good old fashioned low rep strength training. Strength training is important in building muscle, staving off osteoporosis and burning fat. Throw in this workout as a change of pace from the usual running around at bootcamp.
10 x 5
Goals: Full Body Strength
Duration: 1 hour
Equipment: Mats, 2 cones
Warm Up
Jog to exercise area. Have clients run single file and lead them into a circle. Have them stop and do exercises periodically or change direction. Continue for 6-10 minutes.
Strength
Pair clients up, try to place strong clients with weaker clients to keep it even. Clients must complete 5 reps of exercise 1 while their partner completes 5 reps of exercise 2. Have clients swap until each client has completed 8-10 sets for each exercise.
Some notes:
- After clients have completed exercises 1 and 2, move onto 3 and 4, then 5 and 6 etc.
- Take 2 minutes between each round for clients to have a drink break.
- Unilateral exercises alternate each round with the exception of plank with twist.
- Clients can regress the exercise if fatigue begins to set in.
Sample exercises:
The easier version of an exercise is marked in the square [] brackets.
- Clapping pushup [pushup]
- King Deadlift
- Shoulder drop pushup – Shift most of weight onto one arm and lower to ground keeping opposite shoulder as high as possible. Repeat on other side. [side-side hands pushup]
- Toyota Jump Squats – Start in squat position with finger tips touching ground. Jump up and raise hands above head. Land softly and return to start position. [Power squats]
- Plank with twist (5 each side) – Start in plank position. Lift one elbow and rotate torso until shoulders and arms are perpendicular to ground. Repeat on other side. [plank]
- Calf split squats – As a normal split squat except clients keep heel of front foot raised. [split squats]
- Sideline 1-arm pushup – Lie on left side and press up upper body with right arm. Switch. [prone eagle bends]
- Burpees with pushup [burpees, walk legs]
Cooldown
Spend 5 minutes on an easy jog and then stretch.
Kyle is an Australian Certified Personal Trainer and Bootcamp Instructor. For more information on some of the techniques in this article be sure to check out Bootcamp Ideas for dozens of simple bootcamp workouts.
