Friday, December 18, 2015

Boot Camp Interval Workout heavy on the cardio

Interval Workout

WARM-UP

General dynamic warm-up

WORKOUT

12 MINUTES OF NON-STOP INTERVALS, REPEATING AS TIME ALLOWS
A. 4 minutes – 30 secs high intensity followed by 30 secs low intensity
 Stationary high-knee sprints (running as fast as possible with knees coming up to waist) – 30 secs
 Slow jog on the spot – 30 secs
B. 4 minutes – 30 secs high intensity followed by 30 secs low intensity
 Power side-lunges (skaters) – 30 secs
 Slow jog on the spot – 30 secs
C. 4 minutes – 30 secs high intensity followed by 30 secs low intensity
 Jumping jacks – 30 secs
Slow jog on the spot – 30 secs
WALKING RECOVERY 2-4 MINUTES

COOLDOWN/STRETCH


General stretch – 10 minutes



RESOURCES I USE IN BOOT CAMPS:




Thursday, December 17, 2015

Boot Camp Workout Intervals II

Interval Workout
WORKOUT II

WARM-UP
General warm-up

WORKOUT
Interval work
30 seconds each:
Mule Kicks
Split Jumps
Skiers
Skaters

1 minute break

45 seconds each:
Mule Kicks
Split Jumps
Skiers
Skaters

1 minute break

1 minute each:
Mule Kicks
Split Jumps
Skiers
Skaters

30 seconds each:
Push-ups
Close Grip Rotationals
Planks

45 seconds each:
Push-ups
Close Grip Rotationals
Planks

1 minute break

1 minute each:
Push-ups
Close Grip Rotationals
Planks

15 minute jog

COOLDOWN/STRETCH

General stretch


RESOURCES I USE IN BOOT CAMPS:

Wednesday, December 16, 2015

Boot Camp Workout with Intervals

Interval Workout

WORKOUT I

WARM-UP
Functional warm-up - 3 sets of 10
 Shrugs
 Arm Circles
 Hip Rotations
 Vertical Chop
 Standing opposite arm and leg reach
 Lunge with reach
 25 jumping jacks

WORKOUT

You will need a medicine ball. You will also want to be far enough from the playground equipment so the campers can sprint to it to perform other exercises. The participant will run after their ball each time they throw it, once they get it they do the prescribed toss again, 10 x total per throwing exercise, or they can partner up and toss to each other. Either way they will constantly be moving.

Overhead soccer throw-after 10 reps, sprint to playground and perform 5 assisted pull-ups. Followed by 10 explosive push-up (clap hands), and 25 crunches.

1minute break

Chest pass with partner or alone 10x. Sprint to playground equipment and complete inverted row. Only a couple of people will be able to do this at a time. While others wait for their turn we perform skaters, skiers and high knees.

1 minute break

Slams with medicine ball 10x (if there are not enough balls, others can be doing crunches, push-ups until it is their turn).

Stay where you are and perform 10 squat jumps, 20 speed lunges and 10 mule kicks.

1 minute break

Repeat

COOLDOWN/STRETCH

General stretch – 10 minutes


RESOURCES I USE IN BOOT CAMPS:

Tuesday, December 15, 2015

Interval Workout with Circuits, including the lateral bear crawl and spiderman crawl

Interval Workout with Circuits

Warm-up

Use my standard dynamic warmup, or...
2-4 minutes – In order (roughly 20 seconds per movement)
Arm Circles / Torso Rotation / Hip Flexor Stretch (Static)
Quad Dynamic Standing Stretch / Hip Flexor Stretch (again)
Quad Dynamic Standing Stretch (again) / Leg Swings
Ankle Rock / Scapular Protraction/Retraction
2-4 minutes – In order (roughly 30 seconds per movement)
Hip Lift / Forward Lunge with Instep
Windmill / T-Roll
Inchworm

Workout

STATIONS - Campers paired into 4’s
After each series, follow with 45-60 seconds rest)
 Series 1: 7-yard drill
(Each round lasts a total of 45-90 seconds)
Cones set apart 7 yards on the floor/field in box format. Cone-lane for each camper.
Suicides w/cone touches – Hand Walk – Forward Run/Back Pedal w/cone touches – Tuck Jumps
 Series 2: 30 Yard Drill (Sprints)
Sprint 30 yards, Walk back to starting line x 6 Sprints
 Series 3: 15 Yard Drill (Body Crawls)
(Each round lasts the length of time to cross 15 yard distance)
Forward Bear Crawl – Lateral Bear Crawl Right – Lateral Bear Crawl Left – Reverse Bear Crawl
Crabwalk Forward/Reverse at halfway mark – Spiderman Crawl at halfway mark Walking Plank
 Series 4: Hill Interval (Sprinting up Hill)
Sprint Up Hill, Walk back to starting line x 4 Hill Sprints
 Series 5: Bodyweight Drill
(4 Minute Rounds. 20 seconds of work, 10 seconds of rest. Switching between exercises)
A1) Plank with External Rotation Left A2) Plank with External Rotation Right
B1) Overhead Squat B2) Mountain Climber
C1) Reverse Plank C2) Total Body Counters (Burpee’s)
 Series 6: 30 Yard Drill (Sprints)
Sprint 30 yards, Walk back to starting line x 3 Sprints


COOLDOWN


General stretching, planks and/or simple brief stretch to finish off


RESOURCES I USE IN BOOT CAMPS:

Episode 57 Holiday Boot Camp Specials 12/15 by FitnessProFreedom | Fitness Podcasts







Learn how to advance your fitness boot camp business during the holidays


Episode 57 Holiday Boot Camp Specials 12/15 by FitnessProFreedom | Fitness Podcasts

Monday, December 14, 2015

Boot Camp Circuit Workout with partnered stations

Circuit Workout

WARM-UP

Use your standard dynamic warmup, or substitute with this to shorten the overall warmup time
1-5 minutes – In order (roughly 20 seconds per movement)
Arm Circles / Torso Rotation / Hip Flexor Stretch (Static)
Quad Dynamic Standing Stretch / Hip Flexor Stretch (again)
Quad Dynamic Standing Stretch (again) / Leg Swings
Ankle Rock / Scapular Protraction/Retraction
2-4 minutes – In order (roughly 30 seconds per movement)
Hip Lift
Forward Lunge with Instep
Windmill
T-Roll
Inchworm


WORKOUT


STATIONS - Clients paired into 2’s
2 minutes per station, repeat the entire sequence one time.
Participants will get through all 10 stations in roughly 50 minutes if you take 30 seconds to a minute explaining or setting up (remove a station or two to shorten to 35-40 minutes)
 Station 1: Kettlebell Circles / Kettlebell Snatch
 Station 2: Medicine Ball Overhead Wall Slam / Medicine Ball Rotational Wall Slam
 Station 3: 6” Hurdles lateral High Knees / 12” Hurdles lateral High Knees
 Station 4: Kettlebell Swing / Kettlebell High Pull
 Station 5: Dumbbell Suitcase Deadlift / Dumbbell Overhead Squat
 Station 6: Jump Rope / Jump Rope
 Station 7: Bodyweight T-Push-Up / Prisoner Lunge
 Station 8: 6” Hurdles Tuck Jumps / 12” Hurdles Tuck Jumps
 Station 9: Bodyweight Prisoner Squats / Bodyweight Inverted Row
 Station 10: Burpees


COOLDOWN


Minimal cooldown, general stretching, planks and/or simple brief stretch to finish off






Resources I use in boot camps:

2016 Edition - Facebook Content
Boot Camp Office
AdvoCare

Monday, December 7, 2015

Episode 56 Alicia Streger 2016 Facebook Product for Fitness Professionals 12/07 by FitnessProFreedom | Fitness Podcasts







Episode 56 Alicia Streger 2016 Facebook Product for Fitness Professionals 12/07 by FitnessProFreedom | Fitness Podcasts



"Who Else Wants a Proven, Copy-&-Paste System to Massively Increase Client Retention, Boost Engagement, & Keep Your Clients Motivated and Focused on their Goals...for an ENTIRE YEAR?"
Alicia says:
This program will literally save you over 100 HOURS of hard work if you were to create this content on your own.
Systems like this will create true LEVERAGE in your business- and allow you to focus on the 5-10% of tasks that will help you to grow your business.  I've already done ALL Of the work for you!
I also want to make sure you understand you're getting 100% original, high-quality content that was created / edited in-house, so you're not going to get some impersonal, bland, regurgitated content that you can swipe anywhere off the internet.
Auto-posting to Facebook group software mentioned on the podcast: http://slacksocial.com/  or  http://hootsuite.com/