Winter Olympics Bootcamp Workout

Have you been checking out the Winter Olympics?

I was looking at all of the events and it gave me this crazy idea to create a “Winter Olympics Bootcamp Workout“.

You can do this with your clients and I bet they’ll love it. You can even “team them up” into different countries and give out gold medals and awards.

Here’s how it goes:

We start with the Moguls Warmup.

I chose the moguls for warm-up,  because that’s where the skiers do all those crazy moves and look really mobile.

Jumping Jacks
Duck Unders (step to the side squat down and duck under as you move)
Stickups
Seal Jumps (like jumping jacks, but cross your arms in front of you)
Pushups (tell your clients they all wiped out and have to do pushups)

Next, we move into the first event – The Ski Jump
10 second hold in the bottom of squat and then do a vertical jump
Repeat 3 times, then move to…

The Downhill Ski Race
1 Long Jump
10 Squats
1 Long Jump
6 Walking Diagonal Lunges per side
Long Jump
20-30 second squat hold
Repeat 3 times.

Give out a gold, silver, and bronze to the people who made it the furthest.

Gold medal awards and water break

Next up, we move to Speed Skating Strength Training
Skater Jumps or Lateral Lunges (depending on fitness level)
Pushups (another wipe-out…so do pushups to practice getting up)
Lunge Jumps or Reverse Lunges (depending on fitness level)

Take another water break if you need to…award some medals if you want, and then move to more strength training, this time courtesy of a weird sport…Curling.

The Curling Strength Circuit
Lunges (because the lunge low when they throw the rock)
Spiderman Climbs (again, because it helps get in that low position)
Close-grip Pushups

Now here are two optional exercises you can add in…

Sweeping (this is a bit of trick…but let’s say your gym needs a cleanup, you can give everyone a broom to cleanup, and tell them its just part of the curling circuit!)

Curls (curlers love to drink beer, so your campers can do dumbbell or band curls to practice for post-game beverages)

Take another water break.

Optional: Hockey Strength Circuit (Uses db or kb)

If you have access to equipment and your campers like heavier resistance training, you can do the following exercises:

Split squat (to build strong skating muscles)
1-Arm Standing Shoulder Press (to practice raising your stick in the air after you score a goal)
Row (to strengthen your upper body & grip for hockey fights)

Figure Skating Bodyweight Strength Circuit

Now we combine bodyweight exercises for strength and finesse…

Reaching Lunge
1-Leg RDL
Pushup or Dip or Overhead Press
1-Arm Band Row

Take another water break.

Sliding Sports Circuit
Bobsled Push (For this, you’ll need a “prowler sled” or a punching bag or weight plate that can be pushed across the floor to simulate the start of the bobsled race)

Then you’ll follow that with a:
Stability Ball Plank or Plank (to simulate holding your body in the luge position)

And then flip to the side for:
Side Planks

Next up, the plain ol’ weird Biathlon (a combination of cross-country skiing and shooting). We’ll modify it so that we do:

Shuttle Sprints (in place of the skiing)
Plank (to simulate the shooting position)

And if possible, add in some type of skill component to simulate the shooting…perhaps you train folks in a gym where there are basketball nets…so have them shoot free throws…or bring in a Supersoaker…no wait, bad idea. But I’m sure you can come up with something.

Water break, cool down, awarding of more medals, and closing ceremonies.

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I’m sure your campers will have a blast with that. It’s a great workout, and you’ll probably have some even better ideas than that.

Let me know what other events you come up with,

Craig Ballantyne, CSCS, MS
Author, TTBootcamp Workouts

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Bootcamp Marketing Tip #1

Here’s bootcamp marketing expert Steve Hochman’s world famous “human billboard marketing tip”…

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The first thing I’m gonna talk about is my now world-famous human billboard marketing system.

Now, the human billboard marketing system works off of the law of reciprocity, where you do something nice for someone and they feel compelled to do something for you.

And it goes a little bit farther than that, but here’s how it works.  You’re gonna get 21 people that they’re gonna be your human billboards.

In other words, they’re gonna barter your Boot Camp services, and in exchange for getting free Boot Camp, they are gonna sign a contract that they will agree to refer one paying client per month.  All right?

So, they get free Boot Camp services.

But they’re gonna get YOU one free client per month.

And I’m gonna tell you about some really innovative tools you’re gonna give your human billboards to make it easier than heck for them to refer you tons of clients.

Now, let me show you how significant this is, and how you could go from zero to a six-figure income in 60 days with the human billboard marketing system.

If you take 21 human billboards and you times that by $199.00 per month, which is what I charge for my Boot Camps for a year contract on auto debit.  So, it’s $199.00 a month times 21 human billboards.

So, if each person refers you just 1 client, in 30 days, you’re gonna have 21 paying clients.

Twenty-one (21) paying clients at $199.00 a month equals $4,179.00 each and every month, after only 30 days, without spending one single penny out of your pocket.

Now, in month 2, those 21 human billboards are gonna refer you one more client.  That’s gonna bring you up to 42 paying clients at 199 a month, which equals $8,358.00 a month, by day number 60, without spending any money.

And $8,358.00 a month times 12 months equals $100,296.00 a year.

So, you see how powerful that is?  How easy it is to grow a Six-Figure Boot Camp?

How easy is it to get 21 people to be your human billboards, have them each refer 1 person a month, and sign a contract stating that they are going to do so?

Not only are they gonna refer you one person a month, but they’re not gonna tell a single soul about the very special deal that you gave them.  And after two months, you are on track to making $100,000.00 a year.

So, now, what you’re probably wondering is, “That sounds great, Steve, now where in the heck do I find these human billboards?”  And where I find them, and I’ll usually find about 21 of them in the first couple of days even, is on Craigslist.

But it’s more than just Craigslist.  You gotta know where to advertise on Craigslist for free.  Okay?

And there are six magical places to advertise for your bootcamp workout human billboards on Craigslist.

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To discover Steve’s 6 magical places to advertise your bootcamp on Clickbank…

…you’ll need to get your copy of the “Done-For-You” Turbulence Training Bootcamp Workouts and Steve’s bonus report on, “7 Killer Ways to Build a 6-Figure Bootcamp for Free!”.

Click here to get the Done-For-You TT Bootcamps Workout & Marketing Package

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Fitness Bootcamp Marketing : 5 Best Fitness Boot Camp Workout Methods

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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