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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Abs 300 Workout for Your Bootcamps

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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