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New Boot Camp Drills
By Christina | December 15, 2008
It’s been a while since I have posted a boot camp workout. Actually it has been a while since I have taught a boot camp class. Lately, I am scheduled to teach a lot of Spinning, kickboxing, and some yoga.
It is always a good idea as an instructor to keep learning and coming up with new ideas fresh however because you never know when a client or class is going to ask you for something different. Here is a fun intermediate level boot camp class:
Warm-up:
Grab your jump rope and start with light jumping. Here is the sequence
- 30 Seconds easy
- 30 Seconds sprint
- 30 Seconds recovery/easy
- 30 Seconds slow squats with the rope
- 30 Seconds recovery/easy
- 15 Seconds right foot hop
- 15 Seconds left foot hop
- 30 Seconds recovery/easy
- 30 Seconds ski jump
- 30 Seconds recovery/easy
- 30 Seconds sprint
Stretch:
You always want to stretch after the initial warm up. Stretches should not be performed while the muscles are cold.
First cardio series: (repeat it 4 times):
Jumping jacks (30 seconds)
High knees (20 seconds)
Football run (20 seconds)
Tick-tock (20 seconds)
Mountain climbers (20 seconds)
Strength series: (biceps and triceps):
Front biceps curls (24)
Side biceps curls (24)
Hammer curls (24)�
Overhead triceps press (3 sets of 8)
Double arm triceps kickback (3 sets of 8)
Second cardio series: (repeat two times)
Jog (60 seconds)
Sprint (30 seconds)
Jog (60 seconds)�
Sprint (30 seconds)
Jog (60 seconds)
Power skip (30 seconds)
Jog (60 seconds)
Right lateral run (30 seconds)
Jog (30 seconds)
Left lateral run (30 seconds)
Jog (60 seconds)
Sprint (30 seconds)
Add this to your class today and let me know what your participants think of it.
Topics: Boot Camp | 1 Comment »
May 14th, 2009 at 2:39 pm
I just came accross this great blog and have found many new and interesting ideas. A current subject of controversy in the fitness industry is the actual benefit and need to statically stretch. An intresting question that I still grapple with this: If one has a normal range of motion in his or her joints and dynamically moves throught that range of motion (resistance training and/or aerobic training) on a regular basis won’t range of motion be maintained? If so, why stretch? Over the past few years there is an increasing school of thought that subscribes to the idea that static streching before activity actually inhibits the muscle and prepares it to shut down, just the opposite of what you want to accomplish. With my boot campers I dynamically warm them up for 8-10 minutes: butt kickers, power skips, high knees, med ball rotations, etc. and we reserve static stretching for the end.