Hey Hey!
Loren here, back with another bootcamp session 🙂
I gotta say, I really love bringing these workouts to you.
I’ve been taking group/bootcamp sessions for a longggg time now….
I know how challenging it can be to constantly bring fresh sessions to participants, so I really hope they give you some great ideas and take some of the pressure away from your week!
This week’s workout is from our Bootcamp Level 1 course.
What I love about it is that there are only 4 stations – a TRX station, a bodyweight station, a Kettlebell station and a Battle Rope station.
We use the same equipment and timing over 3 circuits but simply switch up the exercises each circuit.
This way you’re only explaining 4 exercises at a time and so it’s super time efficient and you then have only 4 exercises to keep an eye on in each work set, allowing you to focus on your participants technique and motivation.
Another advantage is the equipment ratio.
If you have 8 participants, you only need 2 trx, 2 kettlebells and 2 battle ropes as you can have 2 people on 1 battle rope. If you have 16 people you only need 4 trx, 4 kettlebells and 2 battle ropes.
t’s a good idea to have a back up station just in case you have a few extras come that you weren’t expecting. Another bodyweight station is ideal to save you dragging more equipment out.
I have been caught before when taking this session where an extra 3 people have shown up, and all I did was add another station. Skipping is always my go to as I love how simple and effective skipping is, and I can leave a few skipping ropes in the car.
We’ve also thrown in a 5 minute core drill between circuits. You can do anything you like here….if you wanted to add in cardio you can simply add some sprints, shuttle runs etc.
Now on with the workout…
THE BOOTCAMP CIRCUIT
How it works – divide your participants between the 4 stations. They will complete the stations exercises for 50 seconds with a 10 second recovery before moving onto the next station and doing the same timing until they have completed the circuit twice (2 times on the same exercise)
Once complete, give them a 30 second rest then move onto the 5 minute drill or drill of choice, and then move onto circuit 2.
CIRCUIT 1 – 50:10 x 8 (8 minutes)
TRX Row
Bodyweight Pushups
Kettlebell Swings
Battle Rope 20:10
5 Minute Core Drill
CIRCUIT 2 – 50:10 x 8 (8 minutes)
Just like circuit 1, but with new exercises.
Once complete, give them a 30 second rest then move onto the 5 minute drill or drill of choice, and then move onto circuit 2.
TRX Chest Press
Bodyweight Plank
Kettlebell Squat Hold
Battle Rope Burpee
5 Minute Core Drill
CIRCUIT 3 – 50:10 x 8 (8 minutes)
And again, same principle as circuit 1 and 2, with 4 new exercises.
Once complete, give them a 30 second rest then move onto the 5 minute drill or drill of choice, and then move onto circuit 2.
TRX In out Squats
Bodyweight Lunges
Kettlebell Bent Over Row
Battle Rope Bullwhip
5 Minute Core Drill
Cool Down.
A great 45 minute result driven session that your participants will love and you will enjoy coaching!
Have a great week friends 🙂
We’d love to hear if you do this workout with your participants! Let us know what you think 🙂
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