Here is the full bootcamp program I have been using at our Christian Fitness Bootcamp location that I discussed in the article "Group Training That Makes You Rethink Church". I'm keeping the descriptions brief, so if you need more information about the exercises, please contact me below or email jason@faithandfitness.net. This is just a template! Please edit, add, subtract exercises that fit your group or goals.
Equipment needed: varitety of kettlebells, one set of light dumbbells, jump rope, and maybe a barbell if you do bodyweight rows like I do 😉
Basic premise – There are 10 strength stations located 80-100 yards away from 5 core and 5 cardio stations (core/cardio area is together). Each participant performs one set of strength then runs to the core/cardio area and performs one set. They can pick if it is core or cardio. After the core or cardio set, quickly read an inspiring scripture and think about it as they run back to the strength area (list of scripture can be found in the article). Repeat until all 20 challenges are complete. They can be completed in any order and if you have a large group, half may need to start with a core/cardio challenge then run to the strength area.
Strength Exercises:
* Floor Press – basically a bench press on the floor – best set of 10 reps
* Double Kettlebell Swing – grab two bells and perform 20 swings.
* Bulgarian Split Squats – lunge with the back leg elevated. Best set of 10 reps on each leg (loading is optional depending on fitness level)
* One-arm Rows – best set of 10 each side
* Double Kettlebell Overhead Press – best set of 10
* Goblet Squat – best set of 10
* Rear Delt. Lateral Raise – light dumbbells and super-clean technique, slight hold at the top of the raise for 10 reps.
* Hardest 10 push-ups – for some, this means elevating the legs or using a band around the back. Others can just hit regular or incline push-ups.
* Body-weight Rows – I do this with a barbell propped up on my truck tailgate at one end and I hold the other end. Yes, my clients trust me 🙂 They lay down and grab the bar and pull their upper torso to the bar. Minimum of 10 reps and advanced athletes can hit 20-25.
* Biceps/Triceps – best set of 10 of each.
Core Exercises:
* Plank Taps – Hold a plank and reach each limb out to the side 10 times.
* Side Plank Hip Abductions – side plank and raise the top leg 10 times (each side)
* Russian Twists – 25 reps
* Flutter kicks & dollies – 15 reps
* Superman – raise all 4 limbs for 3 sec. x 10 reps
Cardio Exercises:
* Jump rope (50 jumps)
* Moving Mountain Climbers – Running in a push-up position while counting "1,2,3 slide" and move your body laterally 3 feet. Repeat for 10 reps (5 each direction)
*Squat/Hold/Jump – just as it sounds – Squat and hold for 3 seconds then explode as high as possible and absorb the landing in the bottom of the squat – 10 reps
* Speed Skaters – lateral jumping drill that covers a lot of ground and you need to stay low – 25 each way (50 total)
* Lateral hops – quick lateral jumping drill fast as possible – 50 each way
Live With Strength!
