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Bootcamp exercise Ideas • Bootcamp Exercises • Bootcamp Games • Bootcamp Workouts • fitness bootcamp • Fitness Business

3 Day Bootcamp Workouts + 5 Bootcamp Games

April 9, 2013

NEWS:Smart Group Training 365 is coming soon as well as new FB Inner Circle both have been delayed but stay tuned! Below I have 3 Day Bootcamp Workouts and 5 Bootcamp Games…print them and use them:)

I also wanted to tell you that I slashed All 4 of my Sure Results Bootcamp Manuals this week ONLY (see below)
3 Day Bootcamp Workouts
 
 
Workout Day 1
 
WARM UP
5 min. jog, 2 min. full body stretching
 
WORKOUT
20 squats, 20 pushups, 20 crunches
15 squats, 15 pushups, 20 crunches
10 squats, 10 pushups, 20 crunches
2 min. water break
20 lunges, 20 seated band rows, 20 v-ups
15 lunges, 15 seated band rows, 20 v-ups
10 lunges, 10 seated band rows, 20 v-ups
2 min. water break
20 sec. mountain climbers, 20 sec. plank, 20 squat jumps
15 sec. mountain climbers, 15 sec. plank, 15 squat jumps
10 sec. mountain climbers, 10 sec. plank, 10 squat jumps
2 min. water break
10 eight count bodybuilders
 
COOLDOWN
Full body stretches, head and shoulder rolls
 
 
Workout Day 2
 
WARM UP
1 min. of each
 
Bicycles, Knee taps, arm circles, butt kicks, side to side kicks
 
WORKOUT
30 jumping jacks
30 arm circles (each direction)
20 pushups
30 sec. squat hold
1 min. jump rope
1 min. squat kicks
20 side crunches (each side)
20 side to side lunges
15 wide pushups
20 wide squats
20 supermans
1 min. jump rope
30 windmills
2 min water break, repeat 2 – 3 times
 
COOLDOWN
Full body stretches, shoulder and head rolls
                              
 
 
 
 
Workout Day 3
 
WARMUP
2 min. jog in place, 1 min. arm circles, 1 min. windmills, 1 min. standing bicycles
 
WORKOUT
Perform each exercise for 30 sec. then rest for 30 sec. (5 min. interval cycles for each)
 
Jump rope
Static pushups
Windshield wipers
Hip thrusters
Spiderman pushups
Plyo jump w/ knee tucks
Grapevines
 
COOLDOWN
Full body stretches, head and shoulder rolls
       
ALL 4 Sure Results Bootcamp Manuals on SALE TodayGrab any volume or all volumes for over 50% Off

 

4 Bootcamp Games
 
 
Boulder Chase
Format: Everyone as a team versus two to four boulder rollers
Supplies Needed: One Stability Ball
How to Begin: Have everyone spread out around the floor and give the stability ball to one of the boulder rollers.
Objective: If everyone is out at the end of time the boulder rollers win. If there are still people in then the boulder rollers lose.
How to Play: When time begins, the boulder rollers will hit the stability ball with their hands trying to tag people out with the ball.
The boulder rollers must work as a team by passing the ball to each other while trying to tag people out with the stability ball.
Once someone touches the ball, they have to sit out on the sidelines and hold in a squat position until the game is over.
Play this game for about one to two minutes and then switch up the boulder rollers.
 
Burpee High Five Tag
 
Format: Everyone versus the tagger(s)
Supplies Needed: None
How to Begin: Have everyone spread out across the floor away from the tagger(s). If you have a large group of people then designate multiple taggers. I recommend one tagger per 10 people.
Objective: If everyone is frozen at the end of the time period, the tagger wins. If people are still unfrozen at the end of time the tagger loses.
Rules: When time begins, the tagger will run around and tag people around the floor.
Once they are tagged, they are frozen in that spot until someone “unfreezes” them.
To unfreeze them, someone who is not frozen must do a burpee in front of them and on the jump, give the frozen person a double high five.
Once the burpee high five has been completed, the person is unfrozen.
Keep in mind that the people doing the burpee high fives can be tagged and frozen, so make sure they do the burpee high fives quickly.
Play this game for one to three minutes and then feel free to switch taggers.
 
 
 
Black Jack
Format: Two even teams of people
Supplies Needed: A deck of playing cards
How to Begin: Have both teams line up in a single file line across each end of the floor facing each other (one team facing the other).
Objective:The first team to get a black jack wins.
Rules:Start by having each team hold in a pushup position.
Pick a person at the end of each team’s line to come to the center of the room.
The instructor will play blackjack (or 21) with the two people. Follow the same rules as you would play in a casino.
If a team beats the other team then the winning team can rest in a squat position while the other team holds in a pushup position.
Then the next two people will come up and play. Again the winning team can rest in a squat position while the other team holds in a pushup.
If a team gets a black jack (ace and a face card or 10) then that team wins. 
 
 
KB Circle of Burpees
 
Format: Everyone verses everyone
Equipment Needed: Two kettlebells
Setup: Have the entire group get into a big circle in the center of the floor.
Objective: Don’t be the person that ends up with both kettle bells.
How to Play: Start by giving the kettle bells to two people who are right next to each other in the circle.
When the instructor says “go”, the people holding the kettle bell will do five kettle bell swings and then pass the kettlebell to the person next to them.
The kettlebells will be passed one to the right and the other to the left. This way the kettle bells are moving in opposite directions toward the other side of the circle.
When the kettle bells meet at one person, that person has to do 5 burpees.
Repeat this game by starting the kettle bells at random spots in the circle; this way everyone has a chance to “feel the pressure”
 
 
 
 

 Get Sure Results Bootcamp Manuals with 100’s of done for you bootcamp workout’s for under 20 bucks http://fitnessbootcampworkout.com/  You can Grab ANY volume or ALL 4 volumes for over 50% Off at this link : http://georgettepann.com/srbootcampworkouts

 

 For more Done For You Bootcamp Games Go to http://georgettepann.com/bootcampgames
or Bootcamp Partner Games http://georgettepann.com/bcpartnergames
 Coming soon:Smart Group Training 365 and a lot more! Stay tuned for this one …It’s going to be AWESOME!
 
 
Georgette Pann BS,PTA,ACE,CPT,CSNCreator of the Sure Victory Bootcamp Business in a Box
Bootcamp Business System for starting and running a profitable bootcamp
 
 
Check out: The new bootcamp/business resource page 
 

 

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