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

Incoming boot camp search terms:

• Tabata Workout Ideas
• tabata before and after
• free bootcamp workouts
• seal jumps exercise
• bootcamp warm up ideas
• sure results boot camp pdf
• bootcamp warm ups
• fun bootcamp warmups
• bootcamp drill ideas
• prisoner lunges

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

Incoming boot camp search terms:

• boot camp exercises
• bootcamp workout
• bootcamp workout ideas
• boot camp exercise ideas
• bootcamp ideas
• bootcamp routines
• boot camp workout ideas
• boot camp ideas
• boot camp workout exercises
• boot camp exercises ideas

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

Incoming boot camp search terms:

• bootcamp drills
• ab bootcamp workout
• bootcamp ab exercises
• boot camp ab exercises
• bootcamp ab workout
• boot camp drills
• ab boot camp workout
• boot camp ab workout
• boot camp abs
• 300 workout results

5 Holiday Bootcamp Marketing Tips

I bugged Steve Hochman and Bedros Keuilian to give you some holiday bootcamp marketing tips…and to get you set up for more campers in January.

Tip #1 – Implement a 21 day rapid fat loss challenge

You’ll set this up for a $97 fee…and everyone who takes this offer gets unlimited bootcamp and a 21-day meal plan.

Then you can up-grade them when they come in by offering them 7 extra days (for 28 days total) as long as they sign up to start the monthly program after the 28 days…

Let them know that it’s a no brainer because IF during the 28 days, they decide they don’t want to continue, they can cancel with no
penalties or hassles.

Of course, thanks to your amazing workouts, they’ll be hooked on your bootcamps and will become a raving fan for life…so they’ll stick around much longer than 28 days.

It a really cool way to get new people in on a promo now that takes them through the new year…and that way they already know, like, and trust you for their New Year’s fitness solution.

NOTE: If you don’t have time to do this before Christmas, no worries, just start it up after Christmas…perfect way to get new clients in for New Year’s.

For more info, search the 21-day rapid fat loss program on Bedros’ blog here:

=> http://www.PTPower.com

Cool!

Tip #2 – Give Your Current Campers Plastic Gift Cards

If you’ve read the interview I did with Steve, you know he loves giving out plastic gift cards to clients.

So give each of your bootcampers a $20 gift card to Starbucks (for them) along with five $100 plastic bootcamp gift cards to give to
their friends.

Each bootcamp gift card is worth $100 of bootcamp, and that will be another way to get new clients hooked on your workouts…and it makes your current campers look awesome for giving out that cool gift.

Tip #3 – Reward Your Current Members…

…by getting a free service from the local tanning salon, spa, chiropractor, and nail salon, and combine them into one big certificate and gift it to your clients.

Okay, those are great…but we’re not done yet…here are MORE TIPS from Bedros on how to prepare for the January rush…

Tip #1 – Offer free Saturday boot camps every Saturday in January for the entire community. This has worked awesome for California fitness expert, Josh Carter.

Tip #2 – Make January the bring a friend for a week month. Each member can bring 4 friends throughout the entire month (one friend per week). This is a killer referral system.

Whew. There you go.

That will get you off to an amazing start for 2K10, while finishing strong in 2009.

To your success,

Craig Ballantyne, CSCS, MS

Incoming boot camp search terms:

• bedros keulian plastic gift card link

Bootcamp Blueprint System

In my neighborhood here in Toronto there is a bootcamp at a local park that makes me very sad.

Even my dog wants nothing to do with it, and he loves any excuse to get attention.

You see, the camp started out strong with about 12 women, but each week I notice fewer and fewer clients showing up.

I think they are down to about 6 people now.

Sad, isn’t it?

Frankly, I’ve watched some of the classes and the workouts leave a lot to be desired.

After all, 5lbs dumbbell curls for 20 reps isn’t my idea of a workout, if you know what I mean (especially if you’ve checked out my NO-equipment TT bootcamp programs).

But what hurts this bootcamp more than anything else is that they have no business system blueprint.

I don’t think they have any type of business mentor, and they are just making up their marketing as they go along.

Unfortunately, with that approach, these poor trainers are going to go out of business pretty soon.

The bottom line is that ALL bootcamps need a blueprint system…one that can be put into place by other trainers so that you don’t need to do all the work.

And that way, you keep your clients happy and just as important, actually coming back every week.

If you need help with systems and getting clients to come back week in and week out so that your bootcamps are recession proof, then you need, “The 6-Figure Bootcamp Blueprint Guide” from BJ Gaddour.

That’s just one of the bonuses you get with the TT Bootcamp system.

Click here to get started with your done-for-you bootcamp workouts and marketing:

=> http://www.TTBootcamp.com

BJ’s blueprint will help you build your bootcamps so that you’ll have less stress, more time off, and more energy for your life outside of work.

To your success,

Craig Ballantyne, CSCS, MS
Author, TTBootcamp.com

PS – If you run a bootcamp, you also need…

BJ’s done-for-you nutrition guideline that he gives to his clients.

That’s another one of the bonuses you get here:

=> http://www.TTBootcamp.com

After all, we know that nutrition is more important than exercise for our client’s results, so you need to make sure they are getting everything they need to succeed.

Incoming boot camp search terms:

• bootcamp blueprint
• boot camp blueprint
• bootcamp blueprint download
• bj gaddour bootcamp
• boot camp blueprint download
• fitness boot camp blueprint

How to Get More Bootcamp Clients

Been getting a lot of emails from bootcamp trainers recently who are loving
the TT Bootcamps workouts but still want more clients to take their
bootcamps to the next level…

So I asked bootcamp marketing guru Chris McCombs for ideas, and here’s what
he gave me:

1) Talk to EVERYONE

Wherever you go in your local area, just start talking to people.

Don’t come across as salesy or pushy, but just start the conversation going
and SOMEHOW turn it around to your boot camps… like start telling a funny
story of something that happened at your boot camp last night… whatever it
is, just turn the conversation towards your boot camps, and it they’re
interested they’ll ask more it.

 

 

 

That’s easy and natural.

2) Set Up Simple Facebook Ads

Facebook ads are a GREAT way to get clients.. just make sure to target your
ads as deep as possible.

So if you serve 7 different cites, create a separate targeted ad for each
one and the put the name of the city in each ad… and target your
demographics as deep as possible as well…

If your biggest audience is 25- 45 single females, then that’s who you
should target in your ads.

Again, simple and natural.

************
Thanks Chris.

If you want more step-by-step systems for getting more bootcamp clients or
even personal training clients, so that you can have more money and freedom
in your life…

…then you need Chris’ coaching. It’s the most in-depth internet marketing
program available anywhere on the planet for fitness trainers who want to
get more clients.

Click here for Coaching from Chris

“With Chris’ help, for my main keyword term I come up SEVEN TIMES on the
first page of Google. This ALONE tripled the number of clients I have. You
make marketing my personal training business on the internet EASY. Thanks
Chris, for everything!”
Luke Wold

Don’t make business hard for yourself.

Get professional help and get more clients so that you can help more people
and have less frustration in your life.

The key to success is good coaching from a mentor,

Craig Ballantyne, CSCS, MS
Creator, TT Bootcamps

PS – Chris can’t coach everyone…

…and he’s only taking a few new clients this week and then that’s it, no
more coaching spaces for a long time.

So get started getting more clients with his help here:

Click here for Coaching from Chris

It’s worth every penny to get awesome new clients and bootcampers. Let him
take care of your marketing so you can do the training.

Incoming boot camp search terms:

• chris mccombs fit body bootcamp
• How to get people in a fitness bootcamp