Bootcamp Workout Bodyweight Exercise Updates

When you’re running bootcamp workouts, even your beginner clients are going to start loving more advanced routines and exercises. If you’re lucky enough to have access to bootcamp equipment, like TRX straps, Kettlebells, dumbbells, sandbags, and more, then you’ll have an infinite way of challenging your bootcampers.

However, if you’re just stuck with bodyweight exercises for your boot camps, that’s fine too. Your clients can get amazing results with just body weight exercise movements, and you’ll still be able to come up with hundreds and hundreds of workout ideas.

For example, as Certified Turbulence Trainer Mike Whitfield explained, “I run boot camps with mostly females using the TT Bootcamps program. I use a local high school’s open gym (no equipment), so it’s mostly body weight moves, sprinkled with some resistance band moves.”

But you might be thinking, “Okay, but doesn’t that get boring after a while?” And the answer is no, because Mike has a phenomenal way of putting together his classes for maximum fat burning and results – and fun.

As Mike continues, “Timed sets using a gymboss is what works for us. This allows people to go at their own pace.” That’s just one of the intensity boosters that you can use in your bootcamp programs.

And when asked about his favorite exercise bodyweight exercise, Mike replied, “That’s a tough one… today, I’ll say Spiderman Push-ups. But I’m also a fan of the 1-1/2 rep style split squat.” Those are both classic staples of the Turbulence Training Bootcamp workout programs – built specifically for trainers who don’t have any equipment.

Now as I mentioned, if you can bring a TRX into the workout equation, you’re going to exponentially increase your workout options. The TRX, or similar Jungle Gym XT straps, or even “Elite Fitness Blast Straps” are incredible workout tools. You can take your body sculpting and calorie burning to another level with these light weight, portable “gyms”.

But don’t get carried away, because I assure you, even bodyweight workouts and exercises are still amazing. According to one TT reader, Melissa Chong, “I love bootcamp! My favorite workouts are when we do bodyweight stations – abs, legs, arms/back – because this keeps me focused on the specific body part. I also like interval training circuits.”

And here Melissa is referring to bodyweight cardio-type workouts that are used in the TT Bootcamps. Again, you’ll just simply use tough bodyweight exercises, like decline pushups, Bulgarian split squats, bodyweight rows, mountain climbers, walking lunges, and total body extensions to elevate your heart rate and burn a lot of calories in a metabolic resistance training style workout.

That’s what works for bootcamp fat loss, even when you have no workout equipment. Plus, you can use the fun-n-games ideas in the TT Bootcamps to add variety, or even create your own group exercise variations.

As Daniel Woodrum, another Certified Turbulence Trainer chimes in, “I often use TT bootcamps and I will get the group involved by calling out someone to complete the exercise. For example, I might call on Jack and say, “40 bodyweight squats for Jack”, and then everyone does bodyweight squats until Jack finishes all 40 repetitions. It adds team bonding to the bootcamp and makes each person work harder.”

Done For You Boot Camp Workouts & Bodyweight Exercises

Such simple little bodyweight exercise tips can make your fat burning bootcamps even better.

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5 Steps to the Best Bootcamp Workouts in Your City

If you want to have the best bootcamp workout classes in your city, then there are a few things you must be doing in order to dominate. Today, you’re going to discover the most important factors for world domination with your boot camp – and all of these are proven by some of the most creative fitness minds in the business.

Step 1 Make Your Boot Camp Stand Out

First, you have to differentiate your bootcamp from all of the other competing bootcamp classes in your neighborhood. Perhaps it is location, equipment, the amount of time of each class (for example, a 30-minute express bootcamp), a program that serves only women, a program that has child care, or even a program that promises the most intense workouts in your city. So study your marketplace and identify the absolute best hook for your bootcamp, and then get out there and tell the word.

Step 2 Network to Grow Your Boot Camp Locally

Second, you need to network with local businesses. And I don’t just mean going in, dropping off a few flyers, and then on to the next one. Instead, pick your top 5 businesses – the ones that you know will send you a massive amount of referrals – and work with these partners, treating them like gold along the way. Remember, they are referring their customers to you – so their reputation is on the line. Create incentives for referring, and you’ll develop a steady stream of new bootcamp members.

Step 3 Bring the Energy to Your Boot Camp

Third, you need to bring more energy than anyone else in your city. You need to be high-energy, motivating, and inspiring at all times. It doesn’t matter how rough your day has been, when it comes time for your bootcamp workout, you have to put on the show. Develop a ritual that allows you to summon the positive mindset, energy, and encouragement needed to provide your bootcamp clients with the best hour of their day – because no matter how good or bad you are, it really will be the best hour of their day (because they aren’t working or stressed out by family). Give it all you’ve got, and your clients will remember the powerful feeling and encouragement that you have provided.

Here’s one of my favorite quotes ever that you should printout and put on your computer, on your car dashboard, and bootcamp workout clipboard:

‎”People will forget what you said, people will forget what you did, but people will never forget how you made them feel” – Maya Angelou

Powerful, powerful words.

Be the person that brings energy, entertainment, and encouragement to your clients.

Step 4 Bodyweight Exercises

Fourth, you need the best bodyweight exercises to keep your clients entertained and overjoyed with each workout. And I’m only going to talk about bodyweight movements here, because if you have a strong library of no-equipment workouts, you’ll be able to give your clients an amazing workout, anytime – anywhere. So if your equipment gets stolen, or if you don’t have an indoor facility and can only train in a park, your bootcamps will still be the best because of your bodyweight routine expertise.

Step 5 – Create Your Boot Camp Workouts Plan

Finally, fifth, you need to have a plan in place to get your clients on a 12-month commitment, preferably with the cash paid up front so you can finance the marketing and future client attraction of your business. Build up a base of capital that allows you to attract more amazing bootcamp clients. This may sound intimidating, but it really just requires a simple system, and my friend Bedros Keuilian and I discuss it in the TT for Bootcamps Complete Business system.

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25 Bodyweight Exercise Ideas for Bootcamps

When doing bootcamp workouts, you have to have a LOT of variety, or else your campers will get bored and another “bright shiny fitness object” like Zumba or spinning will grab their attention and they’ll be gone from your classes for good..

As you know, there’s a huge range of bodyweight exercises in the TT Bootcamps Workouts, but if you’ve gone through all of them already and can’t wait until “TT Bootcamps 2K10″ comes out, then here’s a laundry list of exercises to help you change up your programs.

Well, here are more than 25 alternative bodyweight exercises for you.

Situation #1 – You need a REPLACEMENT FOR PUSH UPS…so why not try:

- close-grip pushups (use 3/4 range of motion for maximum triceps work)
- decline pushup
- elevated pushups
- off-set pushups (& walking off-set pushups – totally cool move)
- pushups with your feet on the ball
- pushups with your hands on the ball
- spiderman pushups
- decline close-grip pushups
- decline spiderman pushups
- pike pushups

Situation #2 – You need some NEW LOWER BODY EXERCISES, so try:

- 1 & 1/2 rep Bulgarian split squats (advanced)
- split squats with your front foot elevated 4-6 inches
- 1-leg deadlifts
- 1-leg squats sitting back onto a bench
- 1-leg squats standing on the bench and dropping one foot off the side
- deep step-ups (drop your hips low before doing a step-up)
- reaching lunges

Situation #3 – You DON’T HAVE DUMBBELLS but you want to do something for the UPPER BACK, so you can do:

Using the smith machine, you can do…
- inverted rows
- underhand inverted rows
- inverted rows with your feet on the ball
- inverted rows holding the ends of a towel hung over the bar (advanced grip strength there!)

Using the pullup bar, you can do…
- eccentric pull-ups
- regular pull-ups
- sternum pull-ups
- chinups
- side to side pull-ups

Whew!

That should add some variety to your bootcamps until I can get the TT Bootcamps 2K10 manual done for you.

Your friend,

Craig Ballantyne, CSCS, MS
Author, TTBootcamps Workouts

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