10-Minute “Stacked” Bodyweight Bootcamp Workout
Derek Wahler CCT
Using the latest fancy equipment in your bootcamp might impress your clients, but there are certain disadvantages that come with it as well.
Whether you’re using dumbbells, suspension straps, resistance bands, or kettlebells – just to name a few – there’s a certain amount of time necessary to train all your clients on how to use the equipment safely.
Then there’s the time spent figuring out the proper weight for each client to use, as well as how to navigate through each exercise in a workout without wasting a lot of time.
That’s why I love sticking with bodyweight exercises in my bootcamp sessions.
All you need is a small area to work in, plus you can seamlessly transition between each exercise without missing a beat.
It works especially well if you’re running 30-minute sessions, because there’s no time to waste.
Now, the problem a lot of people have with bodyweight exercises is a lack of variety.
Who wants to do pushups, jumping jacks and lunges every single day?
I know I don’t 😀
With a little creativity, you can come up with hundreds of different bodyweight exercises, so your clients NEVER get bored.
Here’s the intense 30 minute session I just put my clients through earlier this morning.
- Dynamic Bodyweight Warm Up – 5 minutes
- High Knees Running in Place
- Walking Lunges
- Prisoner Squats
- Arm Crosses
- 20-10 Total Body Burner – 10 Minutes
- Wall Squats – 20 seconds on, 10 off x 4 rounds
- Close Grip Pushups – 20 seconds on, 10 off x 4 rounds
- Reverse Lunge w/ Knee Up – 20 seconds on, 10 off x 4 rounds
- X Body Mountain Climber Burpees – 20 seconds on, 10 off x 4 rounds
- High Knees Sprint in Place – 20 seconds on, 10 off x 4 rounds
- Ladder Up (Love Handles Down) Conditioning Workout – 10 minutes
- Prisoner Squat Jump
- Around the World
- Total Body Extension
- Start by doing 1 rep for each exercise, one right after the other. Next round, do 2 reps, then 3, 4, 5 and so on. Each round add 1 rep to each exercise. Go as high up the ladder as you can in 10 minutes. Only rest when necessary.
- Cool Down – 5 minutes
Your clients will be fighting to catch their breath after that one!
They’ll get a lot of work done, in a short amount of time, working their entire body in only two 10-minute workouts.
That’s what I used as the baseline for my latest 10-Minute Fat Loss program.
Short, intense workouts that you can do anytime, anywhere to eliminate ALL excuses and get amazing results…in only 10 minutes.
I wanted to make them convenient for people looking to workout at home, but also for trainers who don’t want to spend hours trying to think of new and exciting workouts for their clients.
That’s easy in the beginning, but after the weeks, months and even years pass, it becomes harder to come up with workouts that are new and fresh.
That’s why I created over 120 10-minute workouts that you can easily plug into your boot camps. Each workout consists of bodyweight exercises ONLY, so you won’t need a lot of equipment to get started.
You can easily mix and match the workouts, so you’ll have thousands of different combinations to keep your clients fit and excited!
Keep pushing your clients, make EVERY second count; and they’ll be shocked at how much they can get done in a short amount of time.
Derek Wahler is a Certified Turbulence Trainer, as well as a Certified Personal Trainer through the National Academy of Sports Medicine. As a recently married man, with his first child due in a few months, he knows how quickly fitness and nutrition can be pushed to the side.
With his constant determination to make workouts shorter AND more effective, he focuses on getting advanced results in a minimal amount of time. Derek currently lives in Madison, WI, where he runs his own fitness boot camp. He also trains clients across the country online with his easy to follow home workout programs. He’s also been known to spoil his yellow lab Turk (yes, he’s named after the Scrubs character!)
Need more ideas check out this post Ten 10 min BW Workouts: http://thefitnessbootcampclub.com/10-10-minute-bodyweight-workouts/