Captain America is an all round athlete, but what we are going to focus on in this workout is his speed.
EMOM means every minute on the minute. At the start of the every minute, clients must perform push ups, nose to knees and squats. After completing the required number of reps they get to rest for the rest of the minute.
This partner drill can be either used as part of your warm up or as a mild finisher after a particularly taxing sprint or strength workout.
Did you use exercise bands this workout and need a quick, 10 minute finisher? This is for you.
If you have enough medicine balls for half your group, you can do this simple but challenging medicine ball workout. Medicine balls are one of the most overlooked yet versatile pieces of equipment for bootcamps.
This workout involves two interval drills and a whole lotta leg work.
Love intervals? You’ll love this workout that uses two exercises at each station. One exercise is done for quality and the other is done for quantity.
Class Concept Split the group into two equal groups. One group will complete Drill 1 with one trainer while the other completes mini class 2 with the other trainer. After approx. 18 minutes, clients will swap. If you a smaller group or only one trainer …
Explanation Set up 3 cones: One 20m away, the next 25m away and the third 30m away. Start a stop watch. Clients run out to the first cone (the one 20m away) and back. Then they perform 5 jump squats and 5 push ups. Have clients rest for the remainder o …
This makes for a great Halloween workout or you can lose the silly names at just use it for a regular workout.
For this drill you will need access to some benches. These exercises are done for 2 minutes on, then 30 seconds rest. Each round has two exercises. Exercise 1 is done for reps. Once a camper has completed all of the reps they do exercise 2 until the en …
Set up Set out a circuit of 8 exercises either in a line or a circle (depending on the space you have available). Exercises: Rope slams Plank – no intervals on this station, both clients will hold plank for 2 mins MB burpees – regression: MB Jump Squat …
This workout is ‘kinda’ Tabata because your clients will be working with 20 seconds on, 20 seconds off intervals.
This three station circuit involves a partner hill sprint station which is great for getting in some interval training.
A short circuit which clients complete in pairs. 30 seconds on, 10 seconds off.
This is one of the most popular workouts that I have ever shared on Bootcamp Ideas. It’s simplicity makes it a great workout for new trainers and experienced trainers alike. It involves three 4 station ‘mini’ circuits.
A complex is series of exercises full body exercises completed with no rest in between, usually with the same piece of equipment. This one is great for the end of a medicine ball workout.
This workout blends conditioning work with high powered sprints. It requires lots of intensity and lots of rest.
I’ve put together this workout that gives your clients plenty of sprints while in a challenging workout environment. This will keep them focused on what they are doing rather than allowing their minds to wander.