Funk’s Top 10 Bootcamp Workouts
by FUNK ROBERTS
Bootcamp Workout Benefits – Build Strength, Improve stamina and endurance; strengthen your heart, decrease body fat levels, save time.
Below I have included my favourite bootcamp workouts that you can incorporate into your program. I find that it is always good to add different exercises and workouts to your program to keep it fresh, challenging, get results and ensure your clients/trainees come crawling back for more.
Most of my workouts are timed. I find I get the most out of the trainees and people can go at their own pace.
1. Crazy Callisthenics – 3 Rounds
a) Knee Ups to Front – 30 seconds
b) Knee Ups to Side – 30 seconds
c) Jumping Jacks – 30 seconds
d) High Kicks – 30 seconds
e) Burpees – 30 seconds
f) Fast Feet Hit the Decks – 30 seconds
g) Dive Bombers – 30 seconds
h) Push Ups – 30 seconds
2. Funk’s Joys of Jump Training (Plyometrics) – 3 Rounds
a) Dunk Jumps/Rim Jumps – 30 seconds
b) Superstars/ Squat Jumps – 30 seconds
c) Tuck Jumps – Knees to Chest – 30 seconds
d) Step Ups (use a picnic table, bench, curb) – 30 seconds
e) Skiers – Jump Side to Side over rolled up towel – 30 seconds
f) Step Ups – 30 seconds
g) Box Jumps/Bench Jumps (can use picnic table) – 30 seconds
h) Plyo Pushups – 30 seconds
3. Funks 15 Minutes to Fab Abs – 3 Rounds
a) In & Outs – 30 seconds
b) Unicycles – bicycles but same position as In & Outs – 30 seconds
c) Reverse Unicycles – 30 seconds
d) Up and Over’s – 30 seconds
e) Funk Frogs – 30 seconds
f) Bicycles – 30 seconds
g) Scissor Kicks – 30 seconds
h) Hip Hop Raises – 30 seconds
i) Left Side Oblique Crunches – 30 seconds
j) Right Side Oblique Crunches – 30 seconds
4. Funk’s Butt Blast – 3 Rounds (30 seconds each)
1. Slow squats
2. Air squats – lift legs
3. Lunges
4. Meet the Queens
5. Side Squats alternate
6. One legged squats
7. Butt Kick Backs
5. Funk’s Core Killer – 3 Rounds (30 seconds each)
1. Lion push ups
2. Side plank reach under left
3. Side Plank reach under right
4. Pendulum – lying down with legs side to side
5. Push Up to Plank
6. Plank with knees to elbow
7. Plank
8. Superman
6. Funky Cones – Set up cones and have trainees to exercise between cones
1. Bear Crawls
2. Crab Walks
3. Push-ups – move side to side
4. Walking Lunges (you can add a twist as well)
5. Duck Walks
6. Spiderman – Side to Side walk
7. Inchworm
7. Funk Resistance Band Workout – 3 Rounds (30 seconds each)
1. Side raises
2. Front raises
3. Chest Press
4. Arm Curl
5. Kick back
6. Overhead Extension
7. Seated Row
8. Squats
8. Funk’s Medicine Ball Mayhem – 3 Rounds (30 seconds each)
1. Slams
2. Burpees
3. Squat Jumps with Medicine Ball
4. Woodchoppers
5. Pushups – on ball
6. Push Ups pass ball between hands
7. Mountain climbers
8. Curls – press – extension OR Tuck Jumps
9. Funk’s Kettlebell Krusher – 3 Rounds (30 seconds each)
1. Two Arm Kettlebell Swings
2. Alternate Kettlebell swing
3. One Handed Squats with Press
4. Figure Eights (between the legs)
5. One Arm Row
6. Meet the Queens
7. Wood Choppers
8. Russian Twists
10. FUNK’S BOOTCAMP DUMBBELL WORKOUT – – 3 Rounds (30 seconds each)
1. DUMBBELL UPRIGHT ROW
2. DUMBBEEL SNATCH
3. DUMBBELL SQUAT AND PRESS
4. DUMBELL ROW
5. DUMBELL CURL TO PRESS
6. DUMBBELL LATERAL RAISE
7. DUMBBELL RENEGADE ROW
8. DUMBBELLTRICEPS EXTENSIONS
Check out Funk’s Awesome programs for trainers here : 52 Done For You Burpee Finishers and Videos with over 200 Burpee Variations to help put the final blow to any bootcamp session http://georgettepann.com/
And Just released: Check out the new Gauntlet Workout program here: Done-For-You metabolic circuits
