Bootcamp Workouts: Raising the Bar

Posted By Georgette Pann
Categoirzed Under: Bodyweight Workouts, Bootcamp exercise Ideas, Bootcamp Exercises, Bootcamp Workouts, Group Training, Workouts-Programming
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Bootcamp Workouts: Raising the Bar

 

Have you ever watched a cable commercial where they offer this incredible offer for NEW customers? I always watched those and wonder…”What about me?…I have been a loyal subscriber for years and I’m paying more than someone who has never done business with you.”

 

I wonder if members of the gym or members of my bootcamp feel the same when all the new year resolution people come in to start their fitness journey, I ask that every time we put together an offer to help new members get started in our program. I also think about that at this time of the year when we have so many new people participating in a fitness program that is not necessarily new to everyone , but it’s new to them.

 

How do we continue to serve our members that have been training all year, and for many years and still manage to serve all of the people that are joining us for the first time.

 

Simple or at least the idea is simple, Create a plan where people of all fitness levels are starting a new fitness adventure no matter where in their personal journey they are. A plan that can be laid out weeks, months and even a full year ahead of time so that the person going on this adventure knew what was ahead of them and so that a coach had a map that could take them there

 

Everyone starts the year with a goal in mind. Maybe it’s to make improvements on everything they did the prior year, maybe it’s to finally make it happen for the first time. What ever the goal is mapping and planning out workouts in advance ensures that the goal will be achieved..

 

What if you knew ahead of time that your workouts would look like this for example:

 

Day 1

 

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

 

60 Sec Break

 

Day 1: Push – EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as

soon as they complete the remaining time is used to rest, recover, rotate and

hydrate

 

Push Ups (15-20 Reps)

 

Dips (15-20 Reps)

 

Dumbbell Floor Chest Press (15-20 Reps)

 

Band or Dumbbell Over Head triceps extensions (15-20 Reps)

 

Dumbbell Shoulder Press (15-20 Reps)

 

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

 

1 Minute to Re Group

 

Finisher

 

4 Minute Traditional TABATA

 

20 Seconds on 10 Seconds Off

 

2 Moves Switching Back and Forth between

 

Mountain Climbers and Leg Raises

 

—————————————————————————-

DAY 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

 

60 Sec Break

Day 2: Pull EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as

soon as they complete the remaining time is used to rest, recover, rotate and

hydrate

 

Single Arm Rows Right Arms (15-20 Reps)

 

Single Arm Rows Left Arms (15-20 Reps)

 

Band Bicep Curls (15-20 Reps)

 

Band or Dumbbell Bilateral Rows (15-20 Reps)

 

Dumbbell Upright Rows (15-20 Reps)

 

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

 

1 Minute to Re Group

 

Finisher

 

4 Minute Traditional TABATA

 

20 Seconds on 10 Seconds Off

 

2 Moves Switching Back and Forth between

 

X Body Mountain Climbers and Reverse Crunches

 

 

——————————————————————-

DAY 3

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

 

60 Sec Break

Day 3 Squat EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as

soon as they complete the remaining time is used to rest, recover, rotate and

hydrate

 

Alternating Leg Lunges (15-20 Reps)

 

Squat Jumps (15-20 Reps)

 

Dumbbell Sumo Squats (15-20 Reps)

 

Dumbbell Stiff Leg Deadlifts (15-20 Reps)

 

KettleBell Swings (15-20 Reps)

 

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

 

1 Minute to Re Group

 

Finisher

 

4 Minute Traditional TABATA

 

20 Seconds on 10 Seconds Off

 

2 Moves Switching Back and Forth between

 

Spiderman Mountain Climbers and Bicycle Crunches

 

 

…and that the following week the goal was to progress with these workouts. And that after making progress for 3 weeks with this you already have the next set of workout mapped out.

 

It’s one less thing to think about and it takes the guess work out of the equation

A truly successful bootcamp achieves at least two critical goals:

1.- Gets your clients the physique results they want, while simultaneously 

2.- Giving them what you know their body needs.

When you program with structural balance in mind, you give your clients the best of both worlds.

————————

Introducing The NEW  Bootcamp Periodization System

You Get Four Twelve-Week Programming Guides – A FULL YEAR Of Done For You Periodization Programs!

Each manual includes a 12-week periodization system. Programs are designed for three hard workouts per week. Each workout includes:

 
  • A set of warm-up exercises that are designed specifically for each workout. This reduces injury and gets your campers pumped about the workout! 
  • The main workout, which includes a variety of bodyweight exercises, endurance exercises, bodyweight exercises, and exercises using dumbbells, bands and kettlebells. Each workout is designed around a specific goal, such as building endurance, leaning out, getting strong, etc. 
  • A closer/finisher. Depending on the workout goals, these closers may give your campers a metabolic boost and help them cool down. 

Here’s what you get when you order now… 

 

Manual #1: Winter Bootcamp Program—Done For You 12 Week Periodization Program

Use the Winter Program to build strong bodies. Workouts focus on exercises such as bodyweight exercises, compound lifts, and targeted lifts to build muscle and strength. 

This periodization program includes: 

  • Chapter 1: Basic Build (Weeks 1-3) 
  • Chapter 2: Get Strong (Weeks 4-6) 
  • Chapter 3: Get Stronger (Weeks 7-9) 
  • Chapter 4: Super Sets (Weeks 10-12) 

 

 

 

Manual #2: Spring Bootcamp Program—Done For You 12 Week Periodization Program

This program starts by building muscle and strength, and then it turns to leaning your clients out and sending their metabolism into overdrive. Right in time for beach season! This periodization program includes: 

This periodization program includes: 

  • Chapter 1: Basic Build (Weeks 1-3)
  • Chapter 2: Get Strong (Weeks 4-6)
  • Chapter 3: Lean Out (Weeks 7-9)
  • Chapter 4: Metabolic Drive (Weeks 10-12) 

 

 

Manual #3: Summer Bootcamp Program—Done For You 12 Week Periodization Program

It’s summer, and your bootcampers are thinking about baring themselves on the beach. Use this 12 week periodization program to get them lean, get them sexy and build their confidence! Your clients will look good and feel great! 

This periodization program includes:

  • Chapter 1: Sexy Build (Weeks 1-3) 
  • Chapter 2: Get Tight (Weeks 4-6) 
  • Chapter 3: HIIT Weeks (Weeks 7-9) 
  • Chapter 4: Beach Ready (Weeks 10-12) 

 

 

Manual #4: Fall Bootcamp Program—Done For You 12 Week Periodization Program

You’ve been pushing your campers hard all year to build their strength and lean them out. The Fall program starts with a short recovery period of lighter work, followed by building strength, mobility and endurance. 

This periodization program includes: 

  • Chapter 1: Recover (Weeks 1-3) 
  • Chapter 2: Get Strong (Weeks 4-6) 
  • Chapter 3: Mobility (Weeks 7-9) 
  • Chapter 4: Endurance (Weeks 10-12) 

Bottom line: you get a full year of carefully planned periodization programming across four manuals. These programs and workouts are designed to grow strength, endurance, and mobility, plus get your clients lean and beach-body ready in time for summer! 

And that’s not all…

Plus You’ll Get These Two Bonus Guides for FREE!

Bonus #1: The Beach Bootcamp Workout Program

Bonus #2: Krazy Klosers: 52 Krazy Finishers, A New One For Every Week Of The Year!

 

Georgette Pann is a world-renowned bootcamp expert, and the creator of Sure Victory Bootcamp in a Box,Sure Results Bootcamp Workouts and publisher of The Bootcamp Periodization System .

.To learn more about The NEW  Bootcamp Periodization System +how it can revolutionize your bootcamp programming NOW go to http://smartfitproworkouts.com/bootcamp-periodization-system

PROVEN BOOT CAMP TRAINING SYSTEM

Also see article Smart Bootcamp Training Programs 

 

 

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