Fitness Education Logo

12 Rounds: Boxing or Bootcamp?

July 2, 2017
2 minute read

Hi guys! Jono here! How was your weekend? Did you watch the Boxing? Hats off to Jeff Horn... I'm a huge Manny Pacquiao fan... and the fight was definitely controversial but you have to admire the mindset off Horn. He had a dream, he believed it, he put in the work and he achieved that... I love those stories 🙂

Anyways watching the "12 Round" bout got me in the mood for one of my workouts. So, what I want to share today is the "12 Cones" Workout! It's probably my favorite Bootcamp Workout! If you haven't played it before it's a pretty simple concept. The way it works (for example)

50 skips and 1 shuttle run
50 skips, 1 shuttle run AND 2 burpees
50 skips, 1 shuttle run, 2 burpees AND 3 squat jumps
50 skips, 1 shuttle run, 2 burpees, 3 squat jumps AND 4 push-ups
etc. until you get to 12 exercises

I love this workout because all you really need is 12 exercises (I always make the "12" a "120sec" wall sit. The workout pretty much runs itself and you can spend the whole workout walking around - checking out technique and motivating your group)

A couple of tips when running the 12 cones workout:
1: Always start with a constant (e.g. 50 skips) or it can get messy.
2: Only explain the first 3-4 exercises at the start (you'll be there all day if you explain all 12). Once the first person is up to the next exercises, then you explain it.
3: Add in an "interval" e.g. every 5mins everybody has to stop and do 20 star jumps (just makes it more enjoyable).

Give it a go and let us know what you think 🙂

Also... Just letting you know we've re-structured our Bootcamp Specialist program to make it AWESOME.... and we've got it on special!!! Find out more information below.
Bootcamp Specialist Trainer
9 Fitness Australia registered CEC courses (74CECs): Valued at $2 361

Bootcamp 1 (10CECs): $297
Bootcamp 2 (11CECs): $347
Kettlebell 1 (10CECs): $297
Kettlebell 2 (12CECs): $347
Suspension Essentials (10CECs): $297
Online Essentials (10CECs): $297
Battlerope Essentials (5CECs): $197
Family Bootcamps (5CECs): $197
Pregnancy and Post Natal (1CEC): $85
Note: you get lifetime access to these courses... There is no expiry - you can take as long as you like to complete them... Many of our clients spread them out over a few years

+
6 Mini courses: valued at $600
Boxing Workouts for PT's: $97
Powerbag Essentials for PT's: $97
Medball Essentials for PT's: $97
Fitness Games for Bootcamp: $97
Social Media Essentials for PT's: $97
Basic Nutrition Guidelines for PT's: $97
Note: you get lifetime access to these courses... There is no expiry - you can take as long as you like to complete them

+
12months FREE access to our exclusive VIP program: valued at USD$360
+
Letter of recommendation from Fitness Education Online (signed by Jono and Travis) that you can add to your CV: Priceless - we only do this for Bootcamp Specialists

Blue Side BG

Fitness Education Online are one of the leading providers in the world when it comes to the professional development of Personal Trainers. We have over 30 registered AUSactive CEC courses.  Click here to check them out!

 

About The Author: Jono Petrohilos
Online Course Creator I 2020 Fitness Australia Educator of the Year

Jono is the co-founder and director at Fitness Education Online. Fitness Education Online is one of the leading providers in the world when it comes to delivering online education to Fitness Professionals, providing over 30 registered CEC courses.

Fitness Education Online is also the admins of the largest Facebook Group in Australia / New Zealand for Fitness Professionals (Fitness Education Online Community Facebook Group).

Jono is also a qualified Exercise Physiologist, best selling author (The Bootcamp Blueprint), and the host of the successful podcast “Fitness Education Online Podcast”.

Jono is the current 2020 Fitness Educator of the Year (awarded by Fitness Australia)

Follow & Connect

Leave a Reply

Your email address will not be published. Required fields are marked *

Recent Post
How difficult is a Personal Trainer Course?
Everything Cortisol
How to become a Personal Trainer
Everything Oestrogen: Essential Knowledge for Fitness Professionals
Supporting Clients with Endometriosis: Insights and Strategies for Fitness Professionals
The Fitness Pro's Guide to Embracing Period Dysfunction: Why It's a Game Changer
The Hidden Key to Optimising Your Client's Fitness: Tracking the Menstrual Cycle
The PCOS Advantage: A Game-Changing Guide for Fitness
How Long Does a Cert 4 in Fitness Take 
What is the difference between Cert 3 and 4 in Fitness
Osteoporosis: How Diet, Exercise And Lifestyle Can Help Fight Osteoporosis
ANZAC Day Workout
Do you need a Cert III in Fitness before a Cert IV?
How Much Do Personal Trainers Make
How to become a Personal Trainer in Australia
Fitness Registration Bodies in Australia
Fitness Expo 2023
Personal Trainer Cancellation Policy
Adult Exercise Pre Screening Tool
How long does a Cert 3 in Fitness take?
Boxing Bag Workout: The “10, 2, 2”
12 Days of Christmas Workout
Functional Training Circuit for Small Group Training and Bootcamp
Fitness Games for Bootcamp: The “1, 2, 3” Game
Boxing Partner Workout
Boxing Drills using a Resistance Band
Boxing Workout for Bootcamp – “The EMOM”
Is exercise alone enough to lose a significant amount of weight without changing other lifestyle factors?
Boxing Workout for Bootcamp: The “Power / Speed” Drill
Personal Trainer Success Story: Karla on Online learning
Personal Trainer Success Story: Terry “Go for it regardless of your age"
Boxing Drills for Bootcamp: The “4 Combo’s: 4 uppercuts”
Personal Trainer Success Story: Jane Juggling a career and family life
Kickboxing Drills for Bootcamp: “3 Body Rips, 3 Roundhouse Kicks”
Boxing Circuit Workout Ideas: The Agility Ladder Interval Drill
Kickboxing for Bootcamp and Group Fitness: Should I use “Thai Pads” or a “Kick Shield”
Bariatrics 101
What Does Cert 3 In Fitness Allow You To Do ?
How to raise your rates as Personal Trainer
Mastering your day to maximize your efficiency as a Rent Based PT in 2022
Supporting the Bigger Client
Boxing Workout for Bootcamp 15, 30, 45, 60
Boxing Workout Ideas for Bootcamp: “The 2-10’s”
How To Structure a Boxing Workout for Bootcamp
“Exercise Considerations for the Bigger Client”… Health and fitness at any size
Should Women Stop Lifting Heavy Weights During Menopause?
Boxing Circuit Workout Ideas: The “Punch, Run, Bodyweight”
Boxing Courses for Personal Trainers: Should you do one?
How to Become a Highly Profitable Rent based Personal Trainer in 2022!
One Arm Kettlebell Row: 5 of The Best Variations Available
To weigh or not to weigh? Should Trainers Ditch The Scales Once and For All?
5 Questions every Fitness Professional should be asking their female clients... (especially when aged 37+)
How to run a 30 Day Plank Challenge… Sub30 Style!
How to Help Female Clients Work With Their Hormones
10 Steps To Launch Your Fitness Coaching Business Online
Ep 181: She was told she would be in a wheelchair by the age of 21, now a Personal Trainer
Ep 179: What it takes to become a World Champion in sport and business with Guy Leech
Ep 161: Training Clients With Parkinsons with Jaye Elizabeth Cartwright
1 2 3 185

Want to hear about our latest post, podcast, and bootcamp idea?

Copyright 2022 Fitness Education Online All Rights Reserved
|
Google Rating
5.0
Based on 280 reviews
js_loader