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The Top 5 Bootcamp Workouts (Part 2)

January 6, 2021
3 minute read

The Top 10 Bootcamp Workouts (Part 2)

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

This is a Part 2 Blog… If you haven’t watched Part 1 yet – click here to check it out!

6: The “Matrix” Bootcamp Workout

Pick 6 exercises

Complete Exercise 1 for 30 seconds:

30sec break

Complete Exercise 1 for 30sec + Exercise 2 for 30sec

30sec break

Complete Exercise 1 for 30sec + Exercise 2 for 30sec + Exercise 3 for 30sec

30sec break

Complete Exercise 1 for 30sec + Exercise 2 for 30sec + Exercise 3 for 30sec + Exercise 4 for 30sec

30sec break

Complete Exercise 1 for 30sec + Exercise 2 for 30sec + Exercise 3 for 30sec + Exercise 4 for 30sec + Exercise 5 for 30sec

30sec break

Complete Exercise 1 for 30sec + Exercise 2 for 30sec + Exercise 3 for 30sec + Exercise 4 for 30sec + Exercise 5 for 30sec

30sec break

Complete Exercise 1 for 30sec + Exercise 2 for 30sec + Exercise 3 for 30sec + Exercise 4 for 30sec + Exercise 5 for 30sec + Exercise 6 for 30sec

BREAK: This takes about 15mins… 

You make out like you’ve finished the workout… but then you bring the finisher on… 

Which is essentially…. The same  workouts but in reverse e.g. 

Exercise 6 for 30sec, Exercise 5 for 30sec, Exercise 4 for 30sec, Exercise 3 for 30sec, Exercise 2 for 30sec, Exercise 1 for 30sec

30sec break

Exercise 6 for 30sec, Exercise 5 for 30sec, Exercise 4 for 30sec, Exercise 3 for 30sec, Exercise 2 for 30sec

30sec break

Exercise 6 for 30sec, Exercise 5 for 30sec, Exercise 4 for 30sec, Exercise 3 for 30sec, 

30sec break

Exercise 6 for 30sec, Exercise 5 for 30sec, Exercise 4 for 30sec

30sec break

Exercise 6 for 30sec, Exercise 5 for 30sec, 

30sec break

Exercise 6 for 30sec

30sec break

This evens out the workout so every exercise is done equally! 

Click here to watch the video: https://youtu.be/r7pn0Q5hFPMhttps://youtu.be/r7pn0Q5hFPM

7: The “Accumulating AMRAP” Bootcamp Workout

Most Trainers will know what an AMRAP is… It’s a good workout… but can get a little boring… So an easy way to vary it up is the Accumulating AMRAP… 

Example

3min AMRAP

20 Squat Jumps

20 Push ups

20 Curtsey Lunges

Followed by

6min AMRAP

20 Squat Jumps

20 Push ups

20 Curtsey Lunges

20 Hip Thrusts

20 Kettlebell Swings

Followed by

9min AMRAP

20 Squat Jumps

20 Push ups

20 Curtsey Lunges

20 Hip Thrusts

20 Kettlebell Swings

20 Shoulder Taps

20 Star Jumps

It ends up being an 18min AMRAP… but is a little more interesting

Click here to watch the video: https://youtu.be/qyqT_lCRLHAhttps://youtu.be/qyqT_lCRLHA

8: The “Phone Number” Bootcamp Workout

Write a list of 10 exercises on a whiteboard e.g.

0: Squat Hold

1: Crab Walk

2: Plank

3: Hip Thrust

4: Push Ups

5: Walking Lunges

6: Side Plank Rotation

7: Lat Squat Jump

8: Dips

9: Reverse Lunges

10: Bent Over Row

Pair your participants up!

You set your timer for 50:10!

Both people in the pair go through Partner 1’s phone number (50seconds on digit 1… 10sec break… 50seconds on digit 2 etc etc)… That will take 10mins… Switch over and do Partner 2’s workout… That will take 10mins… 

Your finisher is…. The whole group does YOUR phone number! 

And with your phone number… I mean – make up whatever numbers you want :p 

Click here to check out the video: https://youtu.be/pxpoewNcHmchttps://youtu.be/pxpoewNcHmc

9: “The 30 in 30” Bootcamp Workout

You’re going to do 30 different exercises in 30 minutes… 

It’s hard to explain on here so best thing to do is… 

Just watch the video: https://youtu.be/cRwpVXtlZ94https://youtu.be/cRwpVXtlZ94

10: “The 10-1” Bootcamp Workout

Pick 10 different exercises

Complete 10 reps of all 10 exercises

Complete 9 reps of all 10 exercises

Complete 8 reps of all 10 exercises

Complete 7 reps of all 10 exercises

Complete 6 reps of all 10 exercises

Complete 5 reps of all 10 exercises

Complete 4 reps of all 10 exercises

Complete 3 reps of all 10 exercises

Complete 2 reps of all 10 exercises

Complete 1 reps of all 10 exercises

Once the first person in your Bootcamp completed 1 round of everything – workout over! 

Want more MORE workout ideas for your Bootcamp? Click here

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.

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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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