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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

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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

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12months FREE access to our exclusive VIP program: valued at USD$360
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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

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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)

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