Abs 300 Workout for Your Bootcamps
January 5, 2010 by Craig Ballantyne
Filed under Bootcamp Workouts
The other night I finished up filming on my TT for Abs DVD’s, and one of the programs we did was the “TT Abs 300″ workouts.
There were several versions, but I wanted to share the Beginner version with you, because it uses minimal equipment and could be done in most bootcamps.
Plus, every camper loves abs, right – but NOT crunches, and so this program gives you a lot of different and original ways to train the torso without risking their low back.
You’ll look like a super-hero trainer when you bring in this program or your own variation of it.
Oh, and one other thing, most bootcampers also love a challenge or competition style workout, as I’ve talked about so many times in the past.
So you can time this workout, or have teams race through it, or do all sorts of things that will bring even more energy and workout addiction to your bootcamp – therefore making it even better than all of the other camps in your area.
This will increase client retention and dramatically boost client referrals.
Everyone wins with the TT Abs 300 beginner workout.
Beginner “TT Abs 300 Workout”
- Go through the circuit TWO times resting as much as needed between exercises.
- Cross Crawl – 10 reps per side
- Plank – 20 second hold
- Prisoner Squat – 10 reps
- Side Plank – 15 second hold per side
- Mountain Climber – 10 reps per side
- [Beginner} Inverted Row - 10 reps
- Stability Ball Rollout - 5 reps
- 1-Leg Hip Extension - 10 reps per side
- Spiderman Climb - 5 reps per side
- Chop - 10 reps per side
- [Kneeling] Pushup – 15 reps
- Bird Dog – 5 reps per side
- Stability Ball Leg Curl – 10 reps
- Plank with Arms on Ball – 10 second hold
Even your most fit campers will be surprised how hard it is by the mid-way point.
Let me know your favorite challenge style workout in the comments section below!
To your success,
Craig Ballantyne, CSCS, MS
TT Bootcamps
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Good stuff!
Craig,
Can you explain the following three drills:
Spiderman Climb
Chop
Bird Dog
I want to utilize the workout as part of our classes.
We teach Ropes GOne Wild, Kettle Bells and Extreme Fitness (Body Weight training).
I am already a client and have been downloading and printing all the e-books I purchased.
Look forward to learning the three drills above.
Scott
Elite Warrior Training
Nice abb workouts… hope I can make it through myself…
The chop is a medicine ball chop. The bird dog and spiderman exercises are in videos here:
http://www.youtube.com/watch?v=wS-oq6EPiPU
http://www.youtube.com/watch?v=g4p8ie6Tdq8
Hi Craig,
Congrats on having this new boot camp site up and sharing awesome tips with us – just like Steve Hochman.
I wanted to ask you about running 6 day a week boot camps as part of a 21-day promotion. How would you structure workouts over that period so you won’t overtrain participants and lead to injury? I have a few who come to every class and that’s great, but I don’t want to do 6 straight days of total body circuits nor is an upper body and lower body day doable with the limited equipment I have at this time. Would alternating between bodyweight days and weight days be enough to allow some rest for the body? Your thoughts? Thanks Craig.
-Sara
Winnipeg, MB
Hey Craig
Looks like a tough workout. However, I am not quite sure what is the cross crawl. Hey thanks for sharing the AB 300 program.
Cheers!
Hi Sara, the bottom line is that they just shouldnt be training 6-days in a row with bootcamp type workouts.
Hey Craig,
Your workouts are awesome! I’ve used them almost exclusively in all my group ex programs and have gotten clients killer results. Thanks for all your efforts.
Larry
Kickbox Plus