7 Ways to Change Up Your Bootcamp Workouts

7 Ways to Change Up Your Bootcamp Workouts

Georgette Pann Creator of the Sure Victory Bootcamp Kit

Bootcamps have evolved so much, especially in the last 12-14 months. I’m coach several successful bootcamp owners and coaches and when we talk, I like to ask them what the trends are and how they are doing things different to be  successful.

One of the biggest shifts with bootcamp workouts has been getting away from the “normal” workouts and using metabolic resistance training.

So, after many conversations with some amazing bootcamp owners and coaches, I have compiled a list of what I’ve learned from them to make your workouts and bootcamps different than the one down the street.

Dare to Be Different

#1 – Use Metabolic Resistance Training

Total body workouts work to burn a ridiculous amount of calories, that’s why. Non-competing supersets and circuits with short recovery periods will keep your workouts fun and challenging.

# 2 – Create a Community

Whether you own a bootcamp or you work out with other people, hold each other accountable. Use available tools like facebook groups. Use social events like 5Ks to encourage each other.

# 3 – Use Unique Exercises

If you do sit-ups and pushups all day, you’re no different than the bootcamp down the street. Use different exercises that still burn fat like the Total Body Extension and Spiderman Pushups.

#4 – Use Strength and Conditioning Supersets

I’ve been doing a variety of these with my workouts and online/offline clients. Lately, I’ve been cutting really loose after getting more feedback from clients. They work, and they are fun. An example of a strength and conditioning superset in a bootcamp setting would be something like this:

1A) Bodyweight Bulgarian Split Squat (1-1/2 rep style) (30 secs/side)

1B) Burpees (30 secs)

Rest 1 minute and repeat 2 more times.

2A) Decline Pushups (30 secs)

2B) Side-to-Side Jumps (30 secs)

Rest 1 minute and repeat 2 more times

Let the good times roll – it’s certainly different than the norm.

#5 – Use Bodyweight Exercises for Interval Training

After the strength training, this is the fun part. You can do something like bodyweight squats for 50 seconds followed by 10 seconds of rest – up to 5 times. Or you can switch from upper body to lower body… like this:

Bodyweight Exercises Intervals

Bodyweight Squats (50 secs), rest 10 secs

Pushups (50 secs), rest 10 secs

Total Body Extensions (50 secs), rest 10 secs

 

#6 – Use Ladders with Your Workouts

Incorporating ladders in your workouts rock, that’s why. This is when you start at a number and work your way down. Ladder Finishers are also a great way to incorporate ladders into your workouts

#7 – Use Finishers with Your Workouts

Finishers, as you know, are a way to end your workout with a very high intensity bang. check out BootCamp Finishers

Using these 7 tips will make a difference with your workouts and with your campers.

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Georgette Pann: owner of NutriFitness LLC.  She has 30+ years experience in the Health and Fitness field with expertise in fitness bootcamps.She is author and creator of the best selling “Sure Victory Fitness Bootcamp Business in a Box” at http://thefitnessbootcamp.com and

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