21 Bodyweight Exercise Bootcamp Workout

Today I have one of my really cool TT Bootcamp workouts for you, filled with 21 really cool bodyweight exercises.

Now let’s look at the TT Adrenaline themed bootcamp…it is advanced, and there are also 2 other Adrenaline workouts in the manual.

TT Bootcamp Workout #17 – TT Adrenaline Bootcamp 3 – ADVANCED Workout

TT Warm-up (20 seconds per exercise) – 10 minutes

• Seal Jumps
• Bodyweight Squats
• Stick-up
• T-Pushup
• Waiter’s Bow
• Shuffle
• Rest 1 minute before repeating 1 more time.

TT Adrenaline Strength Circuit (20 seconds per exercise) – 10 minutes

• Lunge Jump or Bulgarian Split Squat (20 seconds per side)
• Close-Grip Pushup (Max reps)
• Shuttle Sprint (15 seconds)
• Optional: Chin-up (Max reps)
• Rest 2 minutes before repeating 1 more time.

Water Break – 2 minutes

TT Adrenaline Circuit (20 seconds per exercise) – 10 minutes

• Vertical Jump or Kettlebell Swing
• 1-Leg Bench Squat or Reverse Y-Lunge (20 seconds per side)
• Stability Ball Jackknife-Pushup Combo
• Shuttle Sprint
• Rest 2 minutes before repeating 1 more time.

Water Break – 2 minutes

TT Adrenaline Abs Circuit (30 seconds per exercise) – 10 minutes

• Stability Ball Leg Curl or Prisoner Forward Lunge
• Stability Ball Jackknife or Mountain Climber
• Get-up (30 seconds per side)
• Cross-Body Mountain Climber
• Shuttle Sprint
• Rest 2 minutes before repeating 1 more time.

Cool-down, Stretching & Water Break – 10 minutes

REMEMBER: That’s not for beginners, but if you want to try that one yourself or take your advanced bootcampers through it, I guarantee everyone who does that will be getting amazing results.

Enjoy!

And last reminder…

I hope I’m not being as annoying as a vuvuzela, but I really want to make sure you don’t miss your chance to get 31 amazing bootcamp workouts to use with your clients this summer.

Everywhere I look in Toronto there seems to be a new bootcamp poster popping up…but frankly every bootcamp I pass by on my morning walk with Bally the Dog is L-A-M-E-O.

Seriously. I can’t believe people pay money to be told to jog around a park or do resistance band exercises that wouldn’t even challenge a 4-year old.

So fortunately, the competition out there will be EASY for you to DOMINATE with the TT Bootcamps workouts (because your clients will be loving the results and variety).

Plus, the marketing of these “rookie bootcamp trainers” is pathetic. I’ve noticed two posters this week alone from bootcamp owners who have literally stolen before and after photos from one of my websites. (The thievery never ends, I tell ya…)

But that’s good news for you, because with the PROVEN marketing secrets you’ll get in the TT Bootcamps System, you’ll easily DOMINATE these bootcamp chumps when it comes to getting new clients.

I congratulate you in advance on your success!

Get the NEW Complete TT Bootcamps System here today:

=> http://www.TTBootcamps.com/31workouts

Have a great day dominating other bootcamps,

Craig Ballantyne, CSCS, MS
Author, TT Bootcamps

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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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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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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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