boot camp basics
DESCRIPTION
boot campTRANSCRIPT
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BOOTCAMP
BASICS!
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What is Bootcamp?
It ain’t no Band Camp!!
IT IS...
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A Fitness Program...
That contains high intensity RT and CV
training
&
Involves a VARIETY of exercises
for an entire body workout
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A Fitness Program...
That is very EFFICIENT
(get quick results in a short amount of time)
That is FUN and SOCIAL in a group
atmosphere
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Before You Begin... • RESOURCES
• Find the right people
• Find the right place
• Find the right props
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Becoming
Certified...
Specialty Leader
• Ex Theory Course & Exam
• Specialty Course & Exam
• Practical Observation
• CPR
• Recert Process
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Becoming
Certified...
Certified Personal Trainer
• 2 year NAIT course
• CPR
• CPT national exam
• Recert process
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Before You Begin... • RISK MANAGEMENT
• PAR-Q Physical Activity Readiness Questionnaire
• Safety of Equipment/Environment
• First Aid Kit & Cellphone
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Before You Begin... • REALITY CHECK
• Set the budget
• Set the tone of the session and class
• Set the expectations
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Why Warm-up?
• Prepare the body for the workout
• Raise body temperature
• Move your joints
• Increase the heart rate
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Warm-up
Activities...
• Rope Skipping
• Running
• Boxercise
• Locomotor Movements
• Mimicking the Exercise in the
workout
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Workout Ideas... • H. I. I. T.
(High – Intensity – Interval – Training)
• Obstacle Course
• Circuit Training
• Relays
• Core Training
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Workout
Activities...
Squats Football- fast feet Jacks
Sprints Lunge Jumps Skipping
Boxing Burpees Push-ups
Sit ups Mtn Climbers Planks
Thrusts Controlled Falls Jumps
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Warm-down...
• Return your body to homeostasis
• Slow jogging/walking and locomotor
movements
• Static stretches
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Program
Development
• Set your goal
• Develop your lesson plan
• Ensure a safe and balanced
program
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• Squats
• Push-up
• Mountain Climbers
• Tire Flips
• Controlled Falls
20 sec work: 10 sec rest
8x for each exercise
Tabata Workout
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• Squat & Press
• Mountain Climbers
• Power Squat & High Pulls
• Tire Flips
• Burpees
3 Rounds @ 1 min each exercise
Tap Out Workout
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• 10 Burpees
• 10 Sit-ups
• 10 Push-ups
• 10 Squats
• 10 Rows
• 1 Set of Stairs or 1 Hill or 1
Lap
REPEAT 10x
100 Workout
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•5 Pull-ups
•10 Push-ups
•15 Sit-ups
•20 Squats
•Run to get a penny & bring it back
How many pennies in 20 min?
5-10-15-20 Workout
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Circuit Stations include:
1. Power Squat 2. Clock Push-ups
2. Mountain Climbers 4.Sledgehammer
5. Lunge Jumps 6. Plank Row
7. Burpees 8. Tire Carry
30 sec @ each station with sprint around
pylons after each station
REPEAT the circuit 3X
Caveman Workout
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1 partner does an exercise 15x; other
partner is running a lap or doing
stairs
REPEAT 3x
Partner Workout
•Turkish get-up
•Push-up in Motion
•Overhead Squats
•Row and Press
•Burpees
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•Tire Pulls
•Burpees
•Pull-ups with rope
•Push-up
•Toss & Chase
At first station do 20 seconds work and
10 seconds rest X 8; then change stations
Push-Pull Workout
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Station 1:
Burpee; Quick agility to zig zag Frisbees; Monkey Crawl; Jump through tires;
Controlled falls
Run backward to beginning and REPEAT
Station 2:
Burpee; Jump over Frisbees ;Leopard crawl to pylon; Jump over hockey sticks on
pylons; Controlled fall;
Shuffle back to the beginning and REPEAT
Station 3:
Burpee; Jump through each semi tire; Baby Crawl; Run around tires; Controlled
fall;
Sprint back to the beginning and REPEAT
Each station 2 min then go to next station then H2O break
REPEAT 3x
Obstacle Course Workout
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• Squat & Press
• Push-up
• Rows
• Bicep Curls
• Triceps Dips
“A” does all exercises 5x; “B” does any core exercise; “C” does
cardio;
Rotate through station then do exercises 6x; then 7x; 8,9,10,9,8,7,6,5
Pyramid Workout
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•Burpees
•Plyo Jumps
•Mountain Climbers
•Wall Ball
•Controlled Falls
•Rest
3 Rounds @ 1 min each exercise
Tap Out 2 Workout
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Bootcamp – In Action!
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Questions??
Tammy Buchanan
• BSPE
• Certified Exercise Physiologist - CSEP
• AFLCA Trainer of Leaders – Fitness Unit
• Certified Strength & Conditioning Specialist –NSCA
• Certified Personal Trainer –NSCA
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!Bootcamp - Inuvik