Bootcamp Workout

fitness boot campHave you heard of fitness bootcamp workouts?

You’ve probably heard me mention them recently, but I’ve just discovered a surprising new benefit to these types of workouts (and ALL partner and group workouts in general).

While reading a recent issue of the Economist (I pick these up whenever I travel), I stumbled across an article reporting this…

“Research shows that if you train with others, you can endure more discomfort and you can train harder.”

That means more results, and it’s just one more reason why you should be training in a bootcamp – or at least with a partner.

The right training partner and environments are crucial for success.

A fitness bootcamp workout will go something like this…

Warm-up (15 seconds per exercise) – 10 minutes

Jump Rope (if available) or Jumping Jacks
Chops
Pushup
Split Squat (30 seconds per side)
Squat Thrusts

Rest 1 minute before repeating 2 more times.

TT Strength Supersets (20 seconds per exercise) – 10 minutes

Side-to-Side Jump
Decline Pushup or Close-Grip Pushup
1-Leg Squat (20 seconds per side)

Rest 2 minutes before repeating 1 more time.

Water Break – 2 minute

TT Big 5 Circuit (20 seconds per exercise) – 10 minutes

Burpees
Pushup Plus
Stick-up
Bulgarian Split Squat or Reverse Lunge (20 seconds per side)
Spiderman Climb

Rest 2 minutes before repeating 1 more time.

Water Break – 2 minute

TT Depletion Circuit (20 seconds per exercise) – 10 minutes

BW Squat
Pushup
Y-Squat
Diagonal Lunge
Calf Jump abs

Rest 2 minutes before repeating 1 more time.

TT Total Body Abdominal Exercises Superset (30 seconds per exercise) – 5 minutes

Mountain Climber
Get-up (30 seconds per side)

Rest 1 minute before repeating 1 more time.

Water Break – 2 minute

TT Fun-n-Games! – 5 Minutes

Follow the leader (with camper as leader – switch every minute)

Cool-down, Stretching & Water Break – 10 minutes

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Whew, that will be fun.

Stay strong,

Craig Ballantyne, CSCS, MS

PS – If you are trainer..bootcamp workout.

…you need to come to Tampa for my workout, AND you need to discover some cool ways of getting more people in your bootcamps.

Click here for the done-for-you bootcamp solution

Let me know how those work.

  • This workout seems to be pretty sick. I will try to work it into my P90X/Insanity workout..Do you think it would help me out with adding these in?