When it comes to running a Bootcamp, it’s common for the instructor to refer to the traditional formats – either a traditional circuit or a HIIT class. Now both of these formats are great but if that’s all the instructor does – the workouts can start to get a little repetitive. My advice is to have as many different formats up your sleeve as possible… AMRAPs, Accumulators, Phone Number Workouts, Birthday Workouts, Beyonce Workouts and the list goes on.
One of my favourite Bootcamp workouts is the “10 to 1”
10 to 1 (Simple Version)
Pick 5-6 exercises
Examples:
Squats
Hip Thrusts
Lunge variation (each leg)
Push-Ups
TRX Row
Participants will complete:
10 reps of each exercise, followed by 9 reps of each exercise, followed by 8 reps of each exercise, and the cycle continues until participants are down to completing 1 rep of each exercise.
For example:
10 squats, 10 hip thrusts, 10 curtsey lunges (each leg), 10 push-ups, 10 TRX rows… then
9 squats, 9 hip thrusts, 9 curtsey lunges (each leg), 9 push-ups, 9 TRX rows…
Etc.
Once the first person in the group finishes 1 rep of every exercise, the whole group stops which makes it more of a team workout! Ideally, you’d like to program this workout so your participants complete the workout in around 20-25mins.
Additions to the 10 to 1 workout
A few things I personally like to add to the workout.
1) A constant ‘locomotion’ type exercise after each round. Something like a shuttle run, a bear crawl, walking lunges, etc.
The workout would actually look like this:
10 squats, 10 hip thrusts, 10 curtsey lunges (each leg), 10 push-ups, 10 TRX rows… 10-meter side shuttle run… then
9 squats, 9 hip thrusts, 9 curtsey lunges (each leg), 9 push-ups, 9 TRX rows… 10-meter side shuttle run…
Etc.
This just adds more movement to the workout and ensures participants aren’t just working out in one spot.
2) An ‘interval’
Every two minutes my timer will go off and participants will perform 2 burpees and then continue with their workout.
This just adds variety to the workout and makes it less monotonous.
General Programming for Bootcamp Tips
When programming for Bootcamp, here are a few general principles I recommend.
Multiple Planes: Bootcamp Workouts are notorious for only working in the sagittal plane; I make sure there is at least one exercise (if not more) in the frontal and/or transverse plane in every Bootcamp Workout I program.
Multiple Chains: Bootcamp Workouts are notorious for only working in the anterior chain (push-ups, squats, planks, etc.), so for every Bootcamp Workout I program – I make sure to balance anterior with posterior chain (example: squats vs swings and push-ups vs bent over rows)
Multiple Positions: Bootcamp Workouts are notorious for participants just standing in one spot and performing the exercises: For every Bootcamp Workout I program – I make sure to include a few different positions standing, bent over, prone, supine ,etc.
If you’re currently running a Bootcamp and want to improve your instructor skills, I recommend checking out this blog here “Group Fitness Execution”.
If you like these type of Bootcamp Workouts, I’ve got a more listed on my Fitness Education Online website and if you’d like further education when it comes to running a successful Bootcamp, you may want to check out our Bootcamp CEC course here !
PS: At Fitness Education Online, we have one of the largest Facebook Groups in the world for Fitness Professionals – the “Fitness Education Online Community”. We have over 15,000 Fitpros in there, everyone is super supportive and we all share tips and ideas. Simply click here to join.
Jono is the Co Founder and Director at Fitness Education Online, one of the largest providers of online CEC courses for Fitness Professionals. Jono has been in the industry since 2009 and also a best selling author, a podcast host and a winner of the Fitness Australia Educator of The Year Award.. Fitness Education Online also have one of the largest Facebook Groups in the world for Fitness Professionals with over 15,000 members click here to join.
