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10 Tips to Find a Good Bootcamp, Part III, The Bootcamp Workout

Posted on February 6, 2013 | in All Posts, Conditioning, Core Training, Free Bootcamp Workout, Gym Workout, Home Workouts | by
This entry is part 3 of 3 in the seriesHow to tell if your bootcamp sucks

This is part III of 10 Tips to Find a Good Bootcamp….or, how I like to say…how to tell if your bootcamp sucks. If you missed parts I & II, you may want to read them first before doing the workout. You can find part I here and part II here. In them, I discuss 10 things that bootcamps should or shouldn’t do and how to tell if yours is good or not.

Part III is the fun part! This video takes you through what is a typical bootcamp conditioning workout for one of my classes. We are using weights. We have pushing, pulling, squatting, hip hinging and some accessory movements. We use a timed interval to allow for different fitness levels. It means beginners don’t have to try and keep up with more advanced trainees. In 40s, one might get 6 pushups and another 20, but each is working to their own level. The exercises are chosen and put together as such to challenge your conditioning & improve your strength, virtually every exercise hits your core and your entire body is worked in a balanced manner.

You will need a timer, a kettlebell and a medicine ball. Set your timer for 40sec of work and 15sec of rest. Complete each station twice before moving on to the next. Rest 60-90s between stations, and complete the entire circuit 2-3 times. Make sure you use heavy enough weights to challenge yourself throughout the movement, but not so heavy your form suffers or you can’t last the full 40s. I did not provide a warm up or cool down in the video…so be sure to do your own warm up before you start.

One last note…be sure to test your med ball before you start. I am using a sand filled ball that doesn’t bounce. If you are using an air filled ball that bounces and chase it like I do my ball that doesn’t bounce, you will get med ball slammed in the face. You’ve been warned!

Series Navigation<< 10 Tips to Choose a Fitness Bootcamp – Part II
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