BootCraft

Crescendo

Purpose: General fitness (pyramids in difficulty)

Duration: 4 weeks

Sessions per Week: 3

Workout Time: 60 minutes

This workout plan is a 4 week general fitness workout plan involving 12 workouts (3 workouts per week). Each week the workouts get progressively tougher, with the hardest week being week 3. Week 4 is a little easier.

Each session consists of a Warm Up, Main Drill and in some cases a Finisher. These 2 or 3 drills add up to roughly 50-55 minutes so add a 5 minute cooldown of your choice to get a 60 minute workout.

In workouts that have multiple Warm Ups, you do all of them. One is usually more of a traditional warm up and the other is a game(s).

Workout breakdown:

  • 5 Strength Workouts
  • 4 HIT Workouts
  • 2 Teamwork Focused Workouts
  • 1 Running Workout

The second Fitness Testing is scheduled for Monday on the final week so that the same clients are present. If you have clients who are there every session you can swap the Monday and Friday workouts in Week 4.

Week 1

#1 - STRENGTH

Mobility and Movement
Core Countdown
Leg Obliterator

#2 - STRENGTH

Pick Up 52 (Cones)
Partner MedBall Warm Up
Kinda Tabata
MedBall Workout Finisher

#3 - TEAMWORK

Simple Warm Up
Big Spender
Push Up Pyramid

Week 2

#4 - HIT

Mobility Circuit
Five Rounds Fit

Finisher: Repeat each station once more with 60 seconds work instead of 5 minutes and 30 seconds rest instead of 90 seconds.

#5 - STRENGTH

Strength Drill Warm Up
Strength Drill Circuit
Furiosa Slam

#6 - Running

Circle of Cardio
Big Oval Circuit

Finisher: Quick Ladder - see notes below.

Week 3

#7 - HIT

Touch X Things
Buzzing Out
Tabata Lines
Deck of Cards Finisher

#8 - HIT

Warm Up Run
The Bends
Hoppo Bumpo
Reverse Races
Hilltervals
Hill Pyramid

#9 - Strength

Mobility Ladder
Paper Scissors Rock
Mini Circuits #1
Plank Races

Week 4

#10 - Strength

Squat Run Ladders
Amoeba Tag
Three Challenge Team Workout
Lunge Relay

#11 - Teamwork/fun

Mobility Exericises
Bootcamp Monopoly
What A Plank

#12 - HIT

Moving Tabata
Alpha Bear Crawl
3Lay
Jumping Bean

Notes:

Quick Ladder: (10 minutes)

This works as a simple ladder drill, the reps change each round:

  1. DB Squat Press x 10 (minus 1 rep each round)
  2. Crunches x1 (add 1 rep each round)

Keep going until around 1/3 of the group has done 1x DB Squat Press and 10x Crunches. Then everyone can rest.

Workout plan tags: pyramid

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