Here’s a cool bootcamp workout that I’ve gotten a lot of great feedback on…
TT Bootcamp Workout Program Guidelines:
- All exercises are done for time rather than repetitions because of the differences in fitness levels across your campers.
- If you need to make the workouts easier, simply reduce the number of times you go through a circuit (i.e. only go through a circuit once rather than twice) and take MORE REST between exercises and circuits.
- Be conservative. Focus on perfect exercise form.
- Each workout starts with a warm-up. Do NOT skip the warm-up.
- Finish each workout with stretching for the tight muscle groups.
- Do not do TT Bootcamps on pavement or concrete.
The strength exercises follow the warm-up and are done at this time when the muscles are not fatigued. In a few TT Bootcamp Workouts, strength exercises are done later in the workout, and you should decrease the intensity accordingly.
After the strength exercises comes the circuits focusing on moderately difficult exercises. Three circuit methods have been included, however not all TT Bootcamp Workouts contain all three methods. Most workouts only use 1-2 different circuit methods.
The first circuit is the classic TT Big 5 Circuit method. The order of this circuit is squat, push, pull, single-leg, and total body ab exercise. Due to a lack of equipment, the “pull” exercise is often replaced with a squat that also trains the upper back (i.e. Prisoner Squat or Y-Squat) or the Stick-up exercise. If you have equipment such as a kettlebell, dumbbell, or resistance bands, you can use traditional pulling exercises such as rows.
The second circuit method is the new TT Depletion Workout template. The order of this circuit is jump, push, squat, push, single leg, total body ab exercise, and finishes with some type of sprint or explosive exercise (i.e. run in place, jumping jacks, etc.).
The third circuit method is the Tabata protocol using bodyweight exercises such as squats, pushups, planks, lunges, etc. Each “Tabata” is done for 20 seconds with 10 seconds of recovery. To add difficulty, we can do the 10 seconds of recovery by holding the exercise in a difficult position.
After the circuits comes ab training using total body ab exercises. There are no crunches in the Turbulence Training Bootcamp Workouts. In two of the workouts below, extra abdominal work has been added for variety. Your clients will love those workouts!
Finally, you have the option of using the Fun’n’Games to finish off the program. In my experience, clients love the “follow the leader” game as well as the chance to lead the group for a few moments. Once in a while you can insert the Fun’n’Games after a warm-up, if your clients really love this routine.
Remember: The key to a great class is to “bring the energy”. Your clients are there for a fun workout and to escape the stress of the real world. They don’t care about equipment – they only care about results and having a great experience!