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
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Fitness Bootcamp Marketing : 5 Best Fitness Boot Camp Workout Methods
June 7, 2009 by Craig Ballantyne
Filed under Fitness Bootcamp Marketing
The key to a great fitness boot camp workout is to “bring the energy”.
Your clients are there for a fun workout and to escape the stress of the real world. They don’t care about equipment – they only care about results and having a great experience!
Here are the 5 essential components to the best NO-equipment, body weight exercise fitness bootcamp workouts! You’ll start with a total body warm-up and a series of multi-muscle exercises to specifically prepare the muscles and joints for the following exercises.
The strength exercises follow the warm-up and are done at this time when the muscles are not fatigued. After the strength exercises comes the circuits focusing on moderately difficult exercises. Three circuit methods have been included, however not all fitness bootcamp workouts contain all three methods. Most workouts only use 1-2 different circuit methods.
The first circuit is the classic Big 5 Circuit method. The order of this circuit is squat, push, pull, single-leg, and total body ab exercise. Due to a lack of equipment, the “pull” exercise is often replaced with a squat that also trains the upper back (i.e. Prisoner Squat or Y-Squat) or the Stick-up exercise. If you have equipment such as a kettlebell, dumbbell, or resistance bands, you can use traditional pulling exercises such as rows.
The second circuit method is the new Depletion Workout template. The order of this circuit is jump, push, squat, push, single leg, total body ab exercise, and finishes with some type of sprint or explosive exercise (i.e. run in place, jumping jacks, etc.).
The third circuit method is the Tabata protocol using bodyweight exercises such as squats, pushups, planks, lunges, etc. Each “Tabata” is done for 20 seconds with 10 seconds of recovery. To add difficulty, we can do the 10 seconds of recovery by holding the exercise in a difficult position.
After the circuits comes ab training using total body ab exercises. There are no crunches in the NO-equipment Fitness Bootcamp Workouts. In two of the workouts below, extra abdominal work has been added for variety. Your clients will love those workouts!
Finally, you have the option of using the Fun’n’Games to finish off the program. In my experience, clients love the “follow the leader” game as well as the chance to lead the group for a few moments. Once in a while you can insert the Fun’n’Games after a warm-up, if your clients really love this routine.
You can use bodyweight exercises only, or you can use equipment as well. Kettlebells, medicine balls, dumbbells, and even stability balls are great tools you can use with little to no cost. Heck, you can even use sandbags or resistance bands.
So to recap, start with a total body warm-up, then strength, then circuits (both the Big 5 and the Depletion), and then even Tabata intervals. Then get into some ab circuits and stretching to finish off.
So that’s it. Cover these 5 aspects in your fitness bootcamp workouts and bring the energy and you’ll have a lot of raving fans and happy campers!
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