Fitness Education Logo

3 Bootcamp Checklist : Planes, Chains, Positions

April 28, 2021
2 minute read

Similar style to an AMRAP but a little more fun :p! 

Simplified version – chose any 6-7 exercises 

Example 

20min Accumulator 

Squats

Alternate Lunges (each leg)

Push Ups

Kettlebell Swings

Single Arm Kettlebell Bent Over Rows (each arm)

Hip Thrusts

Note 1: Whenever I’m programming exercises for Bootcamp I think 3 things. Multiple planes, multiple chains, multiple positions

Note 2: With the workout I’ve mentioned above – you will need 1 Kettlebell per 4 people… if you don’t have this ratio of Kettlebells – replace one of the Kettlebell exercises with another exercise. 

Accumulator 

Complete 3 reps of every exercise

Then..

Complete 6 reps of every exercise

Then…

Complete 9 reps of every exercise

Then…

Complete 12 reps of every exercise 

Etc etc

Repeat for 20mins and see how high you can go! 

 Note: Every 2minutes my timer goes off and all the participants will complete 5 burpees and then continue on with their workout! 

 This part is key because it makes the workout feel less monotonous and more like ‘interval training’ because each 2min interval the workout will be completely different.

E.g. when you start running the workout the 2min drill might involve doing 3 reps of all 6 exercises, the next 2min drill might involve doing 6 reps of only half the exercises, the next 2mins will involve doing 6 reps of the other half of the exercise. And once you get to the 18th minute – it may take your participants 2mins to complete 20 alternate lunges on each leg!

Note: At random intervals I’ll tap someone on the shoulder – they need to head over to the Battlerope and complete 20 Battlerope slams…. And then continue on! 

The ‘shoulder tap’ just makes it more fun and less predictable! If there’s a really fit participant or someone that’s in front of the rest of the group – pick on them! Chose them over and over again! Plus with a tool like a “Battlerope” it’s really hard to use in a Bootcamp because I doubt you’ll have one for each participant! But using it like this – all you need is one rope per 20 people! 

3 Bootcamp Checklist : Planes, Chains, Positions img

Thank you for checking out  Fitness Education Online Blog!

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 CEC courses Click here to check them out.

Feel free to join our Free Facebook Group with over 14 000 other Fitness Professionals Click here to Join

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
What is a Group Fitness Instructor?
How to become a Personal Trainer in Australia (2024)
What is a Group Exercise Leader?
Do I Need an ABN as a Personal Trainer?
Can I Deliver Outdoor Fitness with Certificate III in Australia?
How to Become a Group Fitness Instructor in Australia
Does an Exercise Science Degree Qualify you as a Personal Trainer in Australia
Best Personal Trainer Insurance Options in Australia (2024 Version)
5 ways to support weight loss and maintain muscle mass
What is SIS30321? Exploring the New Standard in Fitness Certification
What is a Gym Instructor?
How much does a Personal Trainer earn in Australia?
How difficult is a Personal Trainer Course?
Everything Cortisol
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
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 322: Matt from Virtfit - the #1 fitness software/app for PTs
1 2 3 229

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

Fitness Education Logo White
Menu
HomeAbout UsCoursesVIP MembershipBlogPodcastContact UsLogin
Copyright 2022 Fitness Education Online All Rights Reserved
|
Google Rating
5.0
Based on 311 reviews
js_loader