Fitness Education Logo

The Perfect Bootcamp Workout "Multiple Planes"

November 9, 2020
2 minute read

Hi! Jono here! Co Founder and Director at Fitness Education Online! 

Whenever I program a Bootcamp workout, I want to make sure it’s as “functional” as possible. Now “functional” is going to mean different things to different people – a “functional” workout to one individual may not be a functional workout to another individual. However in a Bootcamp setting we want to try and come up with something that will be functional to “most” people in the class and the easiest way to do that is with this formula 

  • Multiple Planes
  • Multiple Chains
  • Multiple Positions

When it comes to “planes”, most Bootcamp Instructors overdo the “sagittal plane” and rarely include exercises in the “frontal” or “transverse” plane.

When it comes to “chains” most Bootcamp Instructors overdo the “anterior” chain and rarely include exercises in the “posterior” chain.

When it comes to “position” most Bootcamp Instructors over the “standing” position. 

And the reason being… sagittal, anterior, standing exercises are really quick and easy to do in Bootcamp with no equipment… 

But…

It may not be the functional way to train… and it’s really easy to throw a few exercises in to cater for the multiple plane, chain and position…

In this blog i’m going to speak mainly about Multiple Planes 

Now the number 1 issue with most Bootcamp Workouts is they focus heavily on ‘the anterior chain’… Now that’s an easy fix… Throw in some row and hip hinge dominated movements… 

And the workout could look something like this

Example

20min AMRAP

20 squat jumps

20 lunges

20 kettlebell swings

20 kettlebell bent over rows

20 push ups

20 hip thrusts

1 x 20m shuttle run

It’s pretty balanced… 3 x anterior chain exercises and 3 x posterior chain exercises and a run… 

But… they are all in the sagittal plane!

However… it’s pretty easy to make some simple changes and get multiple planes in there!

Example

20min AMRAP

20 squat + lateral jumps (now also working in frontal plane)

20 lunge + twist (now also working in the transverse plane)

20 kettlebell swings

20 kettlebell bent over rows

20 side plank rotations (now also working in the transverse plane)

20 hip thrusts 

1 x 20min side shuttle run (now also working in the frontal plane)

I haven’t really changed the workout much… All I did was

  • Add a ‘lateral jump’ to my squat jumps
  • Add a ‘twist’ to my lunge
  • Change the ‘push up’ to a ‘side plank’ rotation 
  • Change the ‘shuttle run’ to a ‘side shuttle run’

It’s now going to be a way more functional workout and probably more enjoyable for the participans

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
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
Ep 317: Fat Loss During Menopause with Benjamin Siong
Ep 316: Calories in vs Calories out - fact or fiction with Benjamin Siong
What is SIS30321? Exploring the New Standard in Fitness Certification
Ep 315: Fat Loss Myths with Benjamin Siong
What is a Gym Instructor?
Ep 314: Nutrition Fundamentals for Lifters with Eric Helms
Ep 313: Perth Fitness Business Conference with Dan Williams
Ep 312: How to use technology to help clients with behaviour change with Josh Buss
Ep 311: Saskia Jordan - Winner of the New Zealand Up and Coming PT of the Year
How much does a Personal Trainer earn in Australia?
Ep 310: Running a seniors fitness business with Meg Stickl
Ep 309: How to add a Kids Fitness component to your fitness business with Manny Laris
Ep 308: How to get into Corporate Wellness with Debbie Bellinger
Ep 307: Debate: Free vs Paid Marketing - which is better? with Jono vs Susan Baxter
Ep 306: How to run a kids fitness program with Emma McCann
How difficult is a Personal Trainer Course?
Ep 305: Training Women – Anatomy and Biomechanical Differences with Kayla from AWPT
Ep 304: How to generate more referrals with Dr. Suzan Baxter
Ep 303: How Jacob went from a struggling PT to being one of Australia’s top online coaches with Jacob Sutton
Ep 302: How to train young athletes with Trent Pirihi
Ep 301: How to scale to 6 figures online with a done for you program with Steve Papps
Ep 300: How to become a kids yoga instructor with Loraine Rushton from Zenergy Yoga
Ep 299: How To Avoid Client Injuries with Physiotherapist Chris Bryceson
Ep 298: How Personal Trainers can make more money by working less by Matt Dart
Everything Cortisol
Everything Oestrogen: Essential Knowledge for Fitness Professionals
Ep 287: How to protect your voice as a fitness professional with Noelle Nocciolo and Ashley FitzSimmons-Olsen
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
Does a Certificate III in Fitness Qualify You to Train Kids?
1 2 3 103

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 306 reviews
js_loader