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 this
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…
B) The Pushup-Row Addiction Test
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
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)
Get the descriptions – and done-for-you bootcamp games – that willhelp you get more results with your bootcamps here