Create Bootcamp, Get In, Get Out, Have Fun
Imagine the following workout scenarios:
- Limited time
- Not motivated
- Bored of routine
- Need a change of scenery*
- Someone challenges you to a medicine-ball-slamming contest
Enter: Your Own Bootcamp, which, when being read by you, will be called My Own Bootcamp (MOB, for short).
You’ve probably seen our bootcamp or Advanced Group Training (AGT) classes, but for whatever reason, haven’t had a chance to attend. Not to worry! Below are some ideas to make your own.
BEFORE WE START, a few notes on gym etiquette. Please be mindful of your fellow gym-goers. Circuits take up space, so be aware of your surroundings, clean up after yourself and allow others to work in. Consider the last one (others working in) a challenge. If someone needs to work in, get creative and find another exercise that focuses on the same movement / body part.
You can adjust timing however you see fit, but if you’re in a time-crunch, you can warm-up, exercise and cool-down all in 30mins, so it looks something like this:
- Warm-up: ~5mins
- Exercise: ~20mins
- Cool-down: ~5mins
Here’s a sample MOB I threw together, feel free to adjust as wanted—the basic idea is to create a fun MOB that challenges your whole body. Start with #1, and then go to #2, #3, etc. One circuit = all of the exercises once through. Three circuits x 6mins each = 18mins (+transition time). My MOB:
Box Jumps – 1min – Grab a plyo-box or riser that fits your comfort / skill level. Squat low and jump on top SOFTLY. Think: ninja.
Band Kickouts – 1min – Attach a band just below the knees, hold kettlebell close to chest and lower into a quarter-squat. Quickly kick the right leg out to the side for 30sec, switching to the left leg for the other 30sec. Feel buns burn.
Kettlebell Swings – 1min – MAINTAINING A STRAIGHT BACK, swing kettlebell from starting / posterior position to shoulder-level. Utilize your buns and hips to drive through the movement; arms should be loose.
TRX Low Row – 1min – MAINTAINING A STRAIGHT BACK, start beneath the anchor point and pull your body up. Be sure to avoid ‘folding’ shoulders inward at the bottom position. Legs further out is harder, adjust as needed.
Medicine Ball Slam Pushups – 1min – Do not spare the medicine ball’s feelings, use your core to slam and destroy that thing. At the bottom position, place one hand on the ball, the other on the ground. Push-up, switch hands, push-up. Start over, keep going.
Treadmill Ab Roller – 1min – Make sure your butt isn’t too high in the air, or that your arms are too far out, which will put unnecessary stress on your shoulders. Hold for a minute and expect abs to be angry.
There you go, a little cheat-sheet for MOB. Mix it up, get creative and most importantly, have fun!
// Your La Jolla Sports Club team
*More to come on this