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  1. #1
    The Russian md3sign's Avatar
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    Thumbs up Bootcamp exercises - share your list

    Here's my current list of exercises I mix and match for my bootcamp classes. There's a certain way I order them so one set of muscles is resting while the other is being worked, etc. The idea is to get as much variety as possible between workouts so clients don't get bored. Share your list of exercises so we can all pluck & pull to make our collective group classes more exciting. Ideally these exercises require very little equipment (if any).

    2 Jumping Jacks
    3 DB Overhead Squats
    4 Mountain Climbers
    5 Pushups
    6 Cone Sprints
    7 V-Ups
    8 Bent Over DB Rows
    9 DB Curl to Press
    10 Crunch & Leg Tuck
    11 Box Step Ups
    12 Upright Band Rows
    13 Suicides
    14 DB Lunges
    15 Jump Rope
    16 Windmills
    17Lying Twists
    18 Bench Dips
    19 Side Shuffle Suicides
    20 Single Leg Calf Raises
    21 Bird Dogs
    22 Prisoner Squats
    23 Stiff Legged Deadlifts
    24 Steam Engines
    25 Ladder Drills In-In-Out-Out
    26 Front Squats
    27 Jump Pullups
    28 Wide DB Squats
    29 Ladder Drills Ali Shuffle
    30 Box Jumps
    31 Ladder Drills Hop Scotch
    32 Bicycle Crunches
    33 Situps
    34 Burpees
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  2. #2
    The Russian md3sign's Avatar
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    None of these are secret (well, the order, combination, and overall periodization is) and everything can be found on ExRx.net, just wanted to see what others were doing with minimal equipment.

    Bump for one more shot at community sharing.
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  3. #3
    Registered User sparkleys's Avatar
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    This was linked a while ago to me on these forums: http://www.bodyrock.tv/

    Lots of good exercises.
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  4. #4
    Paler than Chalk GuinnessStrong's Avatar
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    Man I could give you so many but I'll be honest I'm lazy and don't want to type it all out. Youtube's just as good. Don't neglect your partner resisted lunges and sprints, etc. Those are killers. Every progression down and up for each exercise you already listed can be used as its own independent station. I've even had same station progression where they start with say a plank then a high plank ("push-up position") then push-up then say Spiderman push-up. There are dozens of ladder drills out there, too. Do you have a fence nearby? Carabiner the resistance bands to it and there you can do pull-overs, presses, flys, rows, anything you can think of really. Be creative!
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  5. #5
    O_o \m/ Keltron's Avatar
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    broom sticks work really well.

    Pair people off and have them both hold the same broomstick parallel to the ground. Person A pulls the stick and person B across xyz distance. Now person B does the same back to the original spot.

    You can also do the same thing w/pushing.

    You can have each person pull then each person push
    or you can have one person pull and then push back and then switch.
    I do snatch pulls in the gym so I can do snatch pulls in the bars. And I ALWAYS use a hook grip.


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  6. #6
    The Russian md3sign's Avatar
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    Interesting ideas, but at what point do you start pair people off like this? There does need to be similarity in ability/fitness level for this to work well I think (really strong w/really strong, weaker w/weaker), but I could see this making the classes even more fun.

    Keep in mind everything is 55 seconds and in reality with finishing up & getting to the next station most times it's 40-45 seconds of actual exercise, so the setup/put down has to be pretty quick on this.

    There's also another problem to overcome when doing this circuit style: how do you go from single person exercises to a 2 person exercise without a person missing an exercise?

    Let's say you have exercise A, B, C, D (the group exercise), and E. And person #1 and #2. So it goes something like this:

    55 seconds: #1 A, #2 B
    55 seconds: #1 B, #2 C
    55 seconds: #1 C, #2 D?? doing the thing alone?
    55 seconds: #1 D, #2 D again??
    55 seconds: #1 E, #2 ??

    See where the problem is?
    Last edited by md3sign; 01-29-2011 at 01:22 PM.
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  7. #7
    Paler than Chalk GuinnessStrong's Avatar
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    Originally Posted by md3sign View Post
    Interesting ideas, but at what point do you start pair people off like this? There does need to be similarity in ability/fitness level for this to work well I think (really strong w/really strong, weaker w/weaker), but I could see this making the classes even more fun.

    Keep in mind everything is 55 seconds and in reality with finishing up & getting to the next station most times it's 40-45 seconds of actual exercise, so the setup/put down has to be pretty quick on this.
    I only do pairs when I know I can trust the group I'm working with. Probably one month in when solidarity has developed and you have a clear picture of not only fitness levels but also who works well together. Always factor in your transition times. Partner resisted stuff I make pretty much half the class so there's no put-down pick-up just switching who's in the loop etc. That can take 20 seconds in itself so I'll say partner 1 running partner 2 holding for 3 rounds with 10s rest between, then switch for the converse. Think of it like parachute runs. I had so much trouble with those damn things because people couldn't use velcro. I'm talking 45 seconds just to take it off hand it to another person who then straps it on. Never again will I not have that be a straight-set station rather than rotating the circuit. Limitless trial and error comes to play when dealing with groups.

    Just saw your edit: Never include partner exercises unless you plan on having that entire circuit be them. For example with linked bands between two partners, Exercise 1: Row / Isometric Row, Exercise 2: Chest press / Isometric Chest Press, Exercise 3: Triceps kickback / Iso Row. Always alternating partners for 3 sets each of each part. No time lost.
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  8. #8
    The Russian md3sign's Avatar
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    Alright, that makes more sense. Maybe I can have a "partner" class like every 4-5 classes, that way I can start developing groups? This also relies on an even number though, otherwise I have to jump in and be someone's partner the whole time. That has pros/cons as well.
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  9. #9
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    This has turned into a pretty good thread and read!
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