Bootcamp workouts

Looking for fresh and effective bootcamp workouts to energize your classes? You’ve come to the right place! We’ve compiled a collection of diverse bootcamp workouts designed to challenge all fitness levels, from beginners to advanced participants. Whether you’re aiming for strength, cardio, or a fun mix of both, these workouts will keep your sessions exciting and your clients coming back for more.

Common Bootcamp Workout Styles

Circuit Style Workouts for Bootcamp

Circuit-style bootcamp workouts involve rotating through a series of exercise stations, each station focusing on a different movement or muscle group. Participants perform each exercise for a set amount of time or before moving to the next station, with minimal rest in between.

A traditional circuit would involve 10 stations with participants spending approx 60seconds at the station and completing each exercise twice. Variations of the traditional circuit include - the Bootcamp Circuit, The Superset Circuit, The EMOM circuit, The Strength Cardio Circuit and the Equipment Timer Circuit.

Circuits work well for Bootcamp because no participant is left behind - after 60 seconds (or whatever time interval you choose) everyone moves onto the next exercise. The more advanced participants would have just completed more repetitions in the 60 seconds or completed a more advanced variation of the exercise in the 60 seconds (or both).

AMRAP Style Workouts for Bootcamp

AMRAP (As Many Rounds/Reps As Possible) workouts challenge participants to complete as many rounds or reps of a given set of exercises as possible within a set time frame. This format encourages clients to push their limits while allowing them to work at their own pace.

A traditional AMRAP would involve 5-6 different exercises, 20 reps of each exercises, repeated for as many rounds as possible in 20minutes. Variations could include Accumulators, 21-15-9-3's, Phone Number AMRAP, Accumulating AMRAP.

AMRAP's work well for Bootcamp because no participant is left behind - after 20minutes (or whatever time period you choose) everyone finishes the workout. The more advanced participants would have just completed more rounds in the 20 minuntes or completed a more advanced variation of the exercises during the workout (or both).

HIIT Style Workouts for Bootcamp

High-Intensity Interval Training (HIIT) involves alternating between short bursts of intense exercise and brief rest or low-intensity recovery periods.

Common HIIT style workouts include Tabata (20:10), TRAPP (8:12), 5-4-3-2-1 and 30-30 x 10. You can however choose whichever interval you like.

HIIIT style workouts work well for Bootcamp because no participant is left behind - after whatever time interval you choose everyone moves onto the next exercise. The more advanced participants would have just completed more repetitions in the time interval or completed a more advanced variation of the exercise in the time interval seconds (or both).

Whiteboard Stye Workouts for Bootcamp

Whiteboard workouts involve writing a sequence of exercises and rep schemes on a board for participants to follow. These workouts often incorporate creative formats like "10-1" (where reps decrease from 10 to 1), "Phone Number" (where the digits of a phone number dictate the rep counts for each exercise), or "Matrix" (where participants complete exercises in a grid format).

Themed / Holiday Workouts for Bootcamp

Themed bootcamp workouts are a fun way to celebrate holidays and special events while keeping your sessions engaging.

Common themed / holiday workouts include

  • Christmas Workout

  • Easter Workout

  • Cinco De Mayo Workout

  • 4th July Workout

  • Halloween Workout

  • Valentines Day Workout

But depending on where in the world you are, you may have your own holidays!

These workouts are designed around the the theme—such as a 25-minute Christmas workout with 25 reps of each exercise, or a Halloween workout with 13 reps of every movement for a spooky touch.

Themed music adds to the atmosphere, like playing festive Christmas tunes or spooky tracks for Halloween (e.g. Thriller, Ghostbusters, Disturbia etc).

To enhance the experience, encourage participants to dress up according to the theme, making the workout both fun and memorable.

Bootcamp Workout Ideas

Click on the blog posts below to explore detailed workout plans, tips, and variations that will take your bootcamp classes to the next level!

Sprint Training Workout

Bootcamp Workouts: Sprint Training Workout

July 08, 20241 min read

Great little addition to your bootcamp if you have some keen runners!! 🏃🏃‍♀️

workout

Explanation:

🏃‍♀️50m sprint + 50m walk x4 rounds
🏃‍♀️75m sprint + 75m walk x4 rounds
🏃‍♀️100m sprint + 100m walk x4 rounds

🏃30sec sprint / 15 sec rest x8

🏃‍♀️400m sprint - timed.
(Try to beat it each week).

After warming up well, your members complete them in their own time / on the timer.

You can run this as a 4-8 week mini program and add on distance/rounds and try to beat the 400m time.

Grass is ideal but sand would be a greater challenge! 😃🙌

For more workout ideas, check out our membership site.






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Bootcamp Workout - FAQs

How long should a bootcamp workout be?

Most bootcamp workouts last between 45 to 60 minutes. This includes a warm-up, the main workout session, and a cool-down. You can adjust the duration depending on the fitness levels of your participants and the intensity of the workout.

What equipment do I need for a bootcamp workout?

Many bootcamp workouts can be done with little or no equipment. However, adding simple items like resistance bands, dumbbells, kettlebells, cones, and medicine balls can enhance the workout and add variety. You can also use everyday objects like park benches or steps for outdoor bootcamps.

How do I design a bootcamp workout for different fitness levels?

To accommodate different fitness levels, offer modifications for each exercise. For beginners, reduce the intensity or reps, and for advanced participants, increase the difficulty with heavier weights or more challenging variations. Circuits and timed intervals allow everyone to work at their own pace.

How many times a week should I run bootcamp sessions?

You as the Bootcamp Instructor can run sessions 6 sessions a week (potentially even 7), however most members will only attend 3-4 sessions a week.

How can I keep my bootcamp workouts engaging?

Variety is key! Mix up exercises, introduce new workout formats like circuits or partner drills, and incorporate fun elements like bootcamp games. Changing locations, adding equipment, or using music can also keep your workouts fresh and exciting.

Can I run bootcamp workouts outdoors?

Yes! Bootcamp workouts are perfect for outdoor settings like parks, beaches, or fields. Make sure the space is safe, with enough room for participants to move freely. Outdoor environments also provide opportunities to use natural elements like stairs, benches, or hills in your workout.

How do I warm up and cool down for a bootcamp workout?

Start with a dynamic warm-up that includes movements like jogging, arm circles, lunges, and squats to increase heart rate and loosen muscles. For the cool-down, focus on static stretches and deep breathing exercises to relax the muscles and promote recovery.

Also Check Out

Looking for more ways to keep your bootcamp classes fresh and exciting?

Check out these related pages for even more workout ideas:

  • Bootcamp Games: Have fun and engaging ways to add variety to your bootcamp workouts.

  • Boxing Workouts Ideas: Add some punch to your bootcamp with these high-energy boxing drills.

  • Fun Workout Finishers: End your sessions on a high note with these fun and challenging finishers that leave your clients feeling accomplished.

  • Bootcamp Partner Drills: Get your clients working together with these interactive partner-based exercises that build teamwork and trust.

With these bootcamp workouts in your toolkit, you’ll be ready to deliver high-energy, results-driven sessions every time. Make sure to bookmark this page for future ideas, and if you’re looking for even more workout inspiration, check out our Bootcamp Workout Hub Membership or sign up fFooter - 9/18/24or our newsletter to get the latest workout plans delivered right to your inbox!