 Here’s EXACTLY how to set up a Bootcamp Workout + MRT Bootcamp Workouts
Here’s one great way to set up your bootcamp workouts:
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Warm-up – do each exercise for 20 seconds, resting for 30 seconds
between each circuit. Do this circuit twice:
1A) Prisoner Squat
1B) Jumping Jacks
1C) Pushups
1D) Total Body Extensions
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MRT Circuit – do each exercise for 30 seconds, resting for 1
minute between each circuit. Do this circuit 3 times:
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2A) Bodyweight Bulgarian Split Squat (1-1/2 rep style)
2B) DB, Strap or Band Row (30 secs/side)
2C) Triple Stop Pushup
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Metabolic Conditioning – do each exercise for 30 seconds, resting
for 1 minute between each circuit. Do this circuit 3 times:
3A) Lunge Jumps or Split Shuffle
3B) Close-Grip Pushups
3C) Goblet Squat
3D) Spiderman Climb
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What next? Well,after you’ve done a high-energy warm-up,
metabolic resistance training circuit, and a round of fat burning
metabolic conditioning exercises, you’ll want to use thisÂ
Finisher:
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A) The Punisher-X
20 seconds of Total Body Extensions
10 second hold in the bottom of the squat position
Repeat 4 times.
Or repeat up to 8 times if your bootcampers are advanced
Follow that with…
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B) The Pushup-Row Addiction Test
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Set a timer for 2 minutes.
Choose one pushup variation and one bodyweight row variation (TRX, etc.)
Have your campers do as many reps of each exercise (alternating) as possible
They should not go to failure in either exercise.
For example, if a camper can do 10 pushups straight, have them do sets of 5-7
Rest as little as possible
Record total reps and try to beat this again – leaving 7 days before repeating
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C) And finish with this series of Bootcamp Games:
Human Conveyor Belt (team building game)
Human Bobsled (small group competition)
Stability Wrestle (partner playoff game)
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