How to Set Up Bodyweight Bootcamp Workouts
How to put together a bodyweight ONLY workout for your campers.
The Warm-up
The warm-up must be easier, but enough to warm up your
muscles to prime them for the workout.
In other words – using a Decline Close-Grip Pushup would NOT
be ideal to use in the warm-up. Stick with the easier version like
the regular pushup or the close-grip pushup.
The same applies to the variety of squats… so the Bulgarian
Split Squat (1-1/2 rep style) would not be good in the warm-up.
However, the regular split squat or the regular bodyweight squat would work.
Don’t go more than 30 seconds per exercise… ideally, 20 seconds
per exercise is better. This is enough to warm your muscles up
but without getting them fatigued.
So, a good warm-up would look like this… do the following
circuit twice, resting for 1 minute between circuits. Each exercise
should be performed for 20 seconds.
Bodyweight Squat
Close-Grip Pushups
Jumping Jacks
Bird Dog
The Workouts
Now when it comes to the workouts, this is when you can introduce
the harder moves, like the decline pushups and Bulgarian split squats,
etc., etc.
But you want to make the most of every minute so your campers
get the best results. That means non-competing circuits and supersets.
So, going from a Prisoner Lunge to a Narrow-Stance Bodyweight Squat
is not great programming. But you could go from the Prisoner Lunge to
the Decline Pushup. That way, your lower body rests while you work
your upper body and vice versa.
A good circuit after a warm-up would be something like this:
Do the following circuit twice, resting for 1 minute between circuits.
Each exercise should be performed for 30-40 seconds:
Bulgarian Split Squat (1-1/2 rep style) (40 secs/side)
Decline Close-Grip Pushup or Close-Grip Pushup
Alternating Prisoner Reverse Lunge
Spiderman Climb
You can also add some conditioning AFTER the strength training as
well. Moves like Jumping Jacks, Mountain Climbers, Lunge Jumps, etc.,
etc. work. But be sure the resistance training is done first.
It’s amazing how many workouts you can put together using just
bodyweight exercises.
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