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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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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