BootCraft

Bootcamp Workout Ideas for Caring Fitness Trainers

Workout Samples

Leg Obliterator Drill

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This simple ladder drill works well as a finisher for a sprint or running workout.

Clients should start with 5 reps of each exercise with the exception of the run which is always one. Each round clients do one less repetition of each exercise.

(Short Version)

Round 1:

  • 5 Jump Squats
  • 10 Cross-Body Mountain Climbers (5 each leg)
  • 10 Jump Lunges (5 each leg)
  • 50 metre Run

Round 2:

  • 4 Jump Squats
  • 8 Cross-Body Mountain Climbers (4 each leg)
  • 8 Jump Lunges (4 each leg)
  • 50 metre Run

Round 3:

  • 3 Jump Squats
  • 6 Cross-Body Mountain Climbers (4 each leg)
  • 6 Jump Lunges (4 each leg)
  • 50 metre Run

Round 4:

  • 2 Jump Squats
  • 4 Cross-Body Mountain Climbers (4 each leg)
  • 4 Jump Lunges (4 each leg)
  • 50 metre Run

Round 5:

  • 1 Jump Squat
  • 2 Cross-Body Mountain Climbers (1 each leg)
  • 2 Jump Lunges (1 each leg)
  • 50 metre Run

(Long Version: From there start adding one repetition each round until Round 9 in which you should be back to 5 reps on each exercise:)

Round 6:

  • 2 Jump Squats
  • 4 Cross-Body Mountain Climbers (4 each leg)
  • 4 Jump Lunges (4 each leg)
  • 50 metre Run

Round 7:

  • 3 Jump Squats
  • 6 Cross-Body Mountain Climbers (4 each leg)
  • 6 Jump Lunges (4 each leg)
  • 50 metre Run

Round 8:

  • 4 Jump Squats
  • 8 Cross-Body Mountain Climbers (4 each leg)
  • 8 Jump Lunges (4 each leg)
  • 50 metre Run

Round 9:

  • 5 Jump Squats
  • 10 Cross-Body Mountain Climbers (5 each leg)
  • 10 Jump Lunges (5 each leg)
  • 50 metre Run

DRILL LENGTH

10 minutes

MINIMUM GROUP SIZE

1+

DRILL TYPE(S)

Bodyweight, Conditioning, Finisher

EQUIPMENT NEEDED

Cones

Rolling 100’s

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A Chipper workout involves ‘chipping’ away at a list of exercises. Participants chip away until all repetitions are done.

For this drill you can use regular medicine balls or tough wall balls in place of dead balls. Of course the medicine balls will actually bounce so be careful of that. For the proper effect though, get some dead balls.

It’s very much a hands-off, self paced workout so you may need to crack the whip a bit.

Method

Clients are to pair up with someone of similar fitness.

Pairs are to complete their list of exercises in order with only one person exercising at a time. Clients should swap every 10 reps.

Because they are only doing 10 reps at a time they should be going hard for those 10 reps using immaculate form.

Distribute two or three lists with the exercises in different orders so that the equipment is not all being used at once.

Dead ball weight

Beginners: 6kg ball

Intermediate: 6kg Females and 9kg Males

Advanced: Same as intermediate but doing jumping slams

Exercises

All exercises should be completed for 100 reps with the exception of the Dead Ball Slams which taper off as the workout continues. See marked reps.

Option 1 Option 2
1. Dead ball slams x1002. Jump squats

3. Dead ball slams x80

4. Sea turtles

5. Band rows

6. Dead ball slams x60

7. Ball sit ups

8. Dead ball slams x40

9. C2D Push ups

10. Band rows

11. Dead ball slams x20

12. Squats

 1. Dead ball slams x1002. Jump squats

3. Dead ball slams x80

4. Ball sit ups

5. Dead ball slams x60

6. C2D Push ups

7. Band rows

8. Dead ball slams x40

9. Squats

10. Dead ball slams x20

11. Sea turtles

12. Band rows

Notes:

  • Yes, band rows should be in there twice.
  • C2D = chest to deck
  • Beginners should work in threes instead of pairs. This will give them a nice 1:2 work:rest ratio.
  • Ball sit ups should be done in pairs with feet locked in. Partner should rest at the top while the other does their 10 reps.

DRILL LENGTH

40-45 minutes

MINIMUM GROUP SIZE

2+

DRILL TYPE(S)

Conditioning, Partner, Strength

EQUIPMENT NEEDED

Dead Balls, Exercise Bands, Mats

Mobility and Movement Warm Up

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Unless you run very specific group sessions, most clients just want better quality of life. That means a bit stronger, a few less kilos of fat, less out of breath and more flexible. This warm up drill helps our clients increase their mobility.

Spend 30-60 seconds on each of the following exercises or do them for reps (8-10 per side)

  1. Curtsey lunge
  2. Robots (windmill)
  3. Downwards dog calf rocks
  4. 1-leg walkout to pushup – Stand on one leg, walk your hands out ont he ground in front of you until you are in a pushup position. Do one pushup. Walk your hands back in and stand up while staying on one leg. Switch legs and repeat.
  5. X Squats – Low squat to standing on tippy toes reaching in the air.
  6. T-Switches
  7. Frog squats
  8. Side-side squats

DRILL LENGTH

5 minutes

MINIMUM GROUP SIZE

1+

DRILL TYPE(S)

Bodyweight, Warm Up

Amoeba Tag

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Mark out an area approximately 15m square

Two people are “it”. They hold hands and chase the other participants.

The person that they catch then joins the chain by linking hands.

When another person is caught they can stay together or split 2 and 2 but they must split into even numbers and can link together at will.

The game is played until no one is left.

The last two become “it” for the next game.

DRILL LENGTH

10 minutes, 5 minutes

MINIMUM GROUP SIZE

10+

DRILL TYPE(S)

Gamified, Warm Up

EQUIPMENT NEEDED

Cones