5 “Baseline” Boot Camp Workouts
by Rafael Moret, Author of the Trans4mation Bootcamp System and The Bootcamp Periodization System
The Baseline Workouts are a program based on a 5 day a week cycle, but can be used as part of another program, or can be used once per week as part of any group program.
Each of the workouts include a Warm Up, a Strength Workout broken into 4 moves (squat or lower body move, a hinge, a push and a pull), and a “Metabolic” Closer or Finisher
All 5 days have a different Strength round, still using the 4 principal moves.
This workout can be used as a foundation for any group program or as a baseline for new bootcampers.
Like any other workout the intensity and difficulty of the program can be scaled up or down by changing the timed intervals, the resistance and/or rest time.
This program would also allow measurable progression.
If a new member of your bootcamp started with Day 1 and went through all 5 days with resistance and reps recorded, and then repeated in 4 weeks to compare and measure progress, both the Coach and Member would be able to see tangible progress based on this baseline workout.
The 5 days can be remixed or intertwined to create multiple workouts or can be progressed using a different rep range or resistance.
5 WORKOUT BASELINE
WORKOUT #1
Warm Up – total 5 min / (Done all together in unison for 3 rounds): Jumping Jacks – 10 Body Weight Squats – 10 Mountain Climbers – 10
Workout:
Squat
DB Shoulder Press
KB Swing
Suspension Rows
35:15 work:rest
3 rounds
2 minute rest between sets
Closer
4 Minute Traditional TABATA
20 Seconds on 10 Seconds Off
2 Moves Switching Back and Forth between
Mountain Climbers and Leg Raises
WORKOUT #2
Warm Up –
Heel Raises for 30 Seconds
Standing Bicycle Crunches for 30 Sec
Squats for 30 Sec
Jumping Jacks for 30 Sec
30 Sec Break and Repeat
REST 2 Minutes
Workout:
Lunge
DB Curls
KB Deadlift
Suspension Chest Press
35:15 work:rest
3 rounds
2 minute rest between sets
Closer
JUMP ROPE
50 seconds on 10 seconds rest
3 Rounds
WORKOUT #3
Warm Up – total 5 min / (Done all together in unison for 3 rounds): Jumping Jacks – 10 Body Weight Squats – 10 Mountain Climbers – 10
Workout:
Step Ups
DB Chest Press
KB Upright Rows
Suspension T’s
35:15 work:rest
3 rounds
2 minute rest between sets
Closer
4 Minute Traditional TABATA
20 Seconds on 10 Seconds Off
2 Moves Switching Back and Forth between
X Body Mountain Climbers and Reverse Crunches
WORKOUT #4
Warm Up –
Heel Raises for 30 Seconds
Standing Bicycle Crunches for 30 Sec
Squats for 30 Sec
Jumping Jacks for 30 Sec
30 Sec Break and Repeat
REST 2 Minutes
Workout:
Squat Jump
DB Kick backs
KB Alt Swings
Suspension Tricep Ext
35:15 work:rest
3 rounds
2 minute rest between sets
Closer
Leg Raises (abs) 20 reps
Crunches 20
Bicycle Crunches 20 reps
Perform each move one after the other, that is 1 round
Complete 3 rounds
WORKOUT #5
Warm Up – total 5 min / (Done all together in unison for 3 rounds): Jumping Jacks – 10 Body Weight Squats – 10 Mountain Climbers – 10
Workout:
Side Lunge
DB Rows
KB Squat and Press
Suspension Curls
35:15 work:rest
3 rounds
2 minute rest between sets
Closer
Mountain climbers
Jumping jacks
30 second of each
3 rounds
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Rafael Moret Bootcamp Instructor,Fit Ranx instructor and Owner South Florida Fitness Bootcamp
Author of The Bootcamp Periodization System
AND The Trans4mation Bootcamp System
