Romdre3000's Bootcamp Extravaganza 1

Hey everyone, I'd first like to thank everyone who has posted on this site that has made my job as a fitness instructor easier. I've borrowed from many of your posts and for this, I am indebted to you.

Now I just started teaching this bootcamp format yesterday and I'm proud to say it was a great success. Members were really happy with the workout, which thoroughly kicked their butt's. I am a huge proponent of crossfit, so thats basically what I was going for. I must say, I did run over on time for a 60 min format, so you may want to modify accordingly. Thanks and hope this helps!

Warm-up (4:00)

• March in place
• Jumping jacks
• Run lunges
• Jog outside
• Total time: 4:00

Stretch (4:00)

• Neck rolls
• Chest stretch
• Overhead right/left reach
• Arm circles (10 forward/palms up)
• Arm circles (10 backward/palms down)
• Huggers
• Frontstroke/backstroke (right then left)
• Rear delt/tricep ext. (right then left)
• Total time: 8:00

60-10 (or 12's) (6:00)

• Instead of running vertical across a basketball court as in suicides, measure width of court and have them from sideline to sideline. Have them run back and forth, with the goal being 10 (or 12) back and forths in 1 minute. 30 seconds rest, then repeat 2x times.
• Jog inside
• Total time: 14:00

Circuit 1 (20:00)

• 1. Burpee
• 2. Partner push-up. have them complete a push-up, then partners give each other 5 with right hand. Another push-up, then give 5 with left. Repeat pattern till end.
• 3. Box jump (set up 3 sets or risers for different levels of fitness)
• 4. Push press (had 10, 20, 30, & 40 pound barbells ready for different levels of fitness)
• 5. Wall ball (had 6, 8, 10 & 12 pound balls available as options)
• Have participants count each rep and keep the count through the stations (i.e. 11 burpee's completed, next partner push-up rep is 12, not 1) and give a final tally of total reps at the end of each round. 1 minute of each station before moving to next and 1 minute rest after all stations are completed, then repeat 2 more times.
• Total time: 34:00

Back/Bi/Tri Circuit (4:00)

• Back row
• Bicep curl
• Bent-over tricep extension
• Have everyone pick 2 sets of weights, start heavy, and when they can't complete reps with good form, they drop to smaller weight. No rest between, simply continue to next exercise. 30-seconds each exercise, repeat x 2.
• Total time: 38:00

Circuit 2 (19:00)

• 1. Kettle bell row (10, 18, 18 pound kettle bells available)
• 2. Overhead squat (9, 20 & 30 pound barbells available) Participants take desired weight, extend it over their heads and perform a squat, keeping hands overhead and straight throughout squat
• 3. Step-up to overhead press (3-12 pound db's available & 3 sets of risers at different levels)
• 4. Lat/front raise (5-8 pound weights) participants perform both lat and front raise, counting as 1 rep for both.
• 5. Medicine ball rounds (6, 8, 10, & 12 pound balls) partners sit upright, back-to-back, and pass ball to each other in circle and switch directions at 30 seconds.
• Total time: 57:00

Cool-down/Stretch (3:00)

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