Bootcamp Workout: The 30 in 30

July 21, 2021
2 minute read

By Jono Petrohilos from Fitness Education Online

Now, there’s a LOT going on in this workout…

It’s essentially 30 exercises in 30 minutes… 

And that might sound CRAZY the first time you hear it…

But if you organise like I have below – it’s actually pretty easy for the Instructor to run and A LOT of fun for the participants!

I’ll give an overview below and then i’ll break it down into more detail

You can always substitute the exercises for your own.. My recommendation for exercise selection in a Bootcamp is always “multiple planes, multiple chains and multiple positions” – follow this formula and your workout will always be balanced! 

Overview 

Timing: 45:15 x 30

As you can see, if you break the exercises down into three “tracks” (holds, locomotion and strength) – it’s actually quite easy. In an ideal world the whole group is doing the exercise at the same time. So you only need to explain one exercise at a time! (It would be a nightmare if you had to explain all 30 before you start… the whole workout would just be you explaining)!

But if you’re just explaining one exercise at a time – it should look like this. 

You demonstrate a high plank.

The whole group is doing a High Plank for 45 seconds. In the 15second break – you explain the shuttle run, the whole group then performs the shuttle run for 45 seconds. In the 15sec break, you then explain the squat, the whole group performs the squat for 45 seconds. In the 15sec break – you explain the low plank etc etc.

It’s quite a fun workout because each ‘track’ of exercise is completely different so the participants feel like the workout is extremely varied and it’s almost like a race against the clock – as soon as you finish one exercise – you’ve got to focus pretty much straight way on the next one! 

You can always substitute the exercises for your own.. My recommendation for exercise selection in a Bootcamp is always “multiple planes, multiple chains and multiple positions” – follow this formula and your workout will always be balanced! 

If you’re more a visual learner – i’ve also got a video on YouTube where I explain this exact workout – you can check it out below

Thank you for checking out  Fitness Education Online Blog!

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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)

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