Author: Jono Petrohilos
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/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_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/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/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
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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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