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1 ALLROUNDER

MONTHS WEEKS SESSIONS

3 12 36
INTROTOBOXING
3MONTHPROGRAM

3 complete outdoor group


training program with
36 ready-to-go workout
sessions.

BUTTS‘N’HEELS TRAININGPROGRAMS
• Unique!
• Scalable to your clients.
• Adaptable to your business.
• Features alternative
exercises and safety tips.
ALLROUNDER
INTRO TO
BOXING
BUTTS ‘N’
HEELS
A complete outdoor
group training program
with 12 ready-to-go
workout sessions.

Bootcamp Alliance
© Copyright 2013
WRITTEN & DESIGNED BY
All content is copyright © 2011 by Bootcamp Alliance. All
rights reserved. No part of this document or the related files GREATIDEAS
may be reproduced or transmitted in any form, by any means
(electronic, photocopying, recording, or otherwise) without the
“A very structured and informative course;
prior written permission of the publisher.
covered all the right criteria and gave me
some great ideas for training clients.
Limit of Liability and Disclaimer of Warranty: The publisher has
I would highly recommend this course to other
used its best efforts in preparing this book, and the information PTs.”
provided herein is provided “as is.” Bootcamp Alliance makes
no representation or warranties with respect to the accuracy
or completeness of the contents of this book and specifically
disclaims any implied warranties of merchantability or fitness RECOMMENDED
for any particular purpose and shall in no event be liable for “Thanks heaps for an awesome course—love
any loss of profit or any other commercial damage, including it, and will definitely be sending all of my
but not limited to special, incidental, consequential, or other trainers on the course.”
damages.

Trademarks: This book identifies product names and services


known to be trademarks, registered trademarks, or service
NEWINFORMATION
marks of their respective holders. They are used throughout this “Let me say a big THANKS. I have once
book in an editorial fashion only. In addition, terms suspected again found the passion [for] why I’m a
of being trademarks, registered trademarks, or service marks fitness trainer ... because of all the new info
have been appropriately capitalized, although Bootcamp contained in your courses.”
Alliance cannot attest to the accuracy of this information. Use
of a term in this book should not be regarded as affecting the
validity of any trademark, registered trademark, or service PROFESSIONAL
mark.
“Thanks guys, for an excellent course.
All classes are to be scaled or modified appropriately
considering the abilities and limitations of the clients, It was very informative, professional and fun—
restrictions and constraints of the location, climate and
all the things our clients would expect from
“our” bootcamp classes.
environmental conditions. Group and Personal trainers who
decide to use these programs accept all risks to themselves
Well done, and thanks for sharing your
and their clients and waiver any liability from Bootcamp Alliance
wisdom.”
and Motivate to Train. i
Dear Fitness Professional,
INTRODUCTION 300+
WORKOUT
Welcome to Allrounder, Intro to Boxing, Butts ‘n’ Heels – a complete 3-month bootcamp
SESSIONS

HELLO &
program jam-packed with 36 ready-to-go fitness sessions.

All bootcamp programs are inspired and written by military experts with strong fitness
2
WELCOME backgrounds. They’re designed to save you time, keep your workouts fresh, and help you
focus on building a successful business.

Each program is unique, scalable for different clients, adaptable to your business, and
EDUCATION
COURSES

complete with alternative exercises and safety tips.

FREE Enjoy!
6
INDUSTRY
PROGRAM BODIES

BOOTCAMPALLIANCE BECOMEAMEMBER GLOBALACCREDITATION


The Bootcamp Alliance is the original And get instant access to course and
and only international bootcamp business support material. Plus, tons of
and outdoor group fitness education training ideas! FITNESS AUSTRALIA
provider.
• Training programs and lesson plans
We are military and fitness experts • Administration tools (forms, Bootcamp
PHYSICAL ACTIVITY
AUSTRALIA
providing training and resources to Operations Manual, branding kit ...)
members dedicated to maintaining a • Drill and activity ideas (videos, REGISTER OF EXERCISE
high standard of outdoor training. challenge cards ...) PROFESSIONALS
(NEW ZEALAND)
The Way The World Learns
to Run Outdoor Fitness AMERICAN COUNCIL
Bootcamps and Training™ ON EXERCISE

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VISITWEBSITE OF SPORTS MEDICINE
“Recognised by more than
four international industry
organisations.” www.bootcampalliance.com NATIONAL ACADEMY
OF SPORTS MEDICINE
ii
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 This training program contains visual cues to help you quickly identify
KEY POINTS key points and follow the program with ease. SESSION
GOAL
2 HOW TO USE All sessions include key summary information (such as: INTENSITY and GOAL) and a
session outline (WARM-UP, MAIN WORKOUT and COOL DOWN).

3
THIS eBOOK Bootcamp Alliance does not impose a particular style of training on its members, however
we do promote: professionalism, safety, progression and scalability.
ESTIMATED
TIME
Take some time to browse the various features before continuing on to the program
WEEK sessions.
4 NUMBER TIPS & KEY
SESSION
NUMBER
RISK
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introduction (located at the top of the DIFFICULTY:
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The red strokes
WARM-UP, MAIN WORKOUT and COOL indicate maximum
Increase Medium
DOWN. estimated time
cardiovascular
to complete the Low to Medium
9 endurance
The red marks in the top right corner session. (For Low
of this box represent a clock and the example, 60mins.)
estimated time required. Teamwork/ Neutral Difficult
The blue circle
10 Team
in the centre
challenges indicates minimum
estimated time
11 TIPS&KEYRISK to complete the ADDITIONALINFO
session. (For

!
This symbol is a friendly reminder to Increase example, 40mins.) Look out for additional info, such as
consider the key risk (identified on the strength SUGGESTED EQUIPMENT and SESSION
next page). We’ve also added some tips. NUMBERS (white numbers on the blue bar).
12
iii
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
ALLROUNDER
MONTH 1 1 4 12
SESSIONS

MONTH

WEEKS
4-WEEKPROGRAM

A complete outdoor group


training program with
12 ready-to-go workout
sessions.

TRAININGPROGRAMS
• Unique!
• Scalable to your clients.
• Adaptable to your business.
• Features alternative
exercises and safety tips.
1 3 sessions every week for a total of 12 exciting, high-
LOOKING AHEAD energy workouts.

PROGRAM
The goal of Allrounder is to challenge all fitness levels with static and
2 dynamic activities focused on teamwork, muscular endurance, strength
and cardiovascular endurance (indicated by the different icons). As

OVERVIEW
a progressive program, the sessions gradually increase in intensity
throughout the 4 weeks.
3
Overall intensity has been rated as Easy. Risk of injury is Low for existing
clients and Low to Medium for new clients. Keep in mind the KEY RISK
(found below) for all sessions.

!
4 RISK OF
INJURY WEEK 1 WEEK 4
LOW
5

HIGH
MEDIUM
ADMIN/
1

LOW
6 FITNESS TEST
“Developing an outline will help
you to progressively build the
program intensity and with
12 ADMIN/
7 CARDS
2 minimal risk.” FITNESS TEST

11 CIRCLE
FORMAT
8
3 CENTURION
6 PARTNER
30s VELODROME 10
9
4 WELCOME TO
INTERVAL PAIN

10 POWERBAND
RUN 5 10-LAP
COUNTDOWN 8 9 CARD-OFF

11
KEYRISK
Poor conditioning in new clients
STAIR
HUNTING 7
12 | Fatigue and exhaustion | Poor
technique. iv
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 2 sessions every week for a total of 8 exciting, high-energy
LOOKING AHEAD workouts.

PROGRAM
The goal of Allrounder is to challenge all fitness levels with static and
2 dynamic activities focused on teamwork, muscular endurance, strength
and cardiovascular endurance (indicated by the different icons). As

OVERVIEW
a progressive program, the sessions gradually increase in intensity
throughout the 4 weeks.
3
Overall intensity has been rated as Easy. Risk of injury is Low for existing
clients and Low to Medium for new clients. Keep in mind the KEY RISK
(found below) for all sessions.

!
4 RISK OF
INJURY WEEK 1 WEEK 4
LOW
5

HIGH
MEDIUM
ADMIN/
1

LOW
6 FITNESS TEST
“Developing an outline will help
you to progressively build the
program intensity and with
7 minimal risk.” 8 ADMIN/
FITNESS TEST

8
2 CENTURION
4 PARTNER
30s 7 CIRCLE
FORMAT
9
3 WELCOME TO
INTERVAL PAIN

10 10-LAP
COUNTDOWN 6
11
KEYRISK
Poor conditioning in new clients
STAIR
HUNTING 5
12 | Fatigue and exhaustion | Poor
technique. v
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 A standard fitness test to measure fitness levels and
ALLROUNDER improvements.

STANDARD
There are many ways to conduct fitness testing and measure the fitness level
2 of a group. The standard fitness test is the most common approach and uses
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After all participants have completed the fitness test, undertake another
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activity or a minor team-building game (if time allows).

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and exercises prior to commencing each activity.
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1. Account for all clients. Suggested tests for standard fitness testing: 1. Get to know your clients.

2. Conduct pre-class safety Push-up test: split the group into 2 ranks. Rank 1 2. Move to the shade, stretch and allow
7 conducts maximum push-ups in body to return to normal.
checks.
2 minutes; Rank 2 counts. After 2
minutes, the 2 ranks swap roles. 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of soreness.
movement activities). Plank test: all participants conduct the plank
8 for as long as possible. When 4. Discuss basic nutrition and upcoming
participants fatigue, their time is events.
recorded and they are to now do 30

“” “”
seconds on/30 seconds off.
9 Does anyone have any Did anyone get any
injuries? Beep test: all participants complete the test injuries?
(If so, provide alternate at the same time with the aim of (If so, fill in an Injury Incident
exercises.) reaching their maximum level. Report.)
10 When participants fatigue, their
level is recorded and they are to
now do 30 seconds on/30 seconds
off.
11 Poor “Find new and SUGGESTEDEQUIPMENT
conditioning innovative ways to Alternative exercises are push-ups and plank on
in new measure fitness levels.” knees. Fitness testing spreadsheet | Pilates mats | CD
clients. player | Beep test CD | Medicine balls | Cones
| Stopwatch | First aid kit | Mobile phone.
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1
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 A random workout
ALLROUNDER This session works well with two sets of cards—location and activity.

2
CARDS One participant picks a random location card and, as a group, participants
move to the location (under the control of the instructor). At the location,
another participant picks a random activity card that the group is required I II
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to complete. The group is to complete as many cards as possible, in the

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3 allocated time. MINS

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Introduce a little competition for motivation by splitting the group into 2


separate groups. Who can complete the most cards? Use Indian files or other dynamic
4
1 !
transition methods to control the speed and fatigue of the group during the run legs.

2 Don’t forget to demonstrate and explain correct conduct of the transition and exercises
prior to each activity.
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1. Account for all clients. This class is a long-slow or fast distance combined 1. Get to know your clients.
with muscular endurance or power activities. For
2. Conduct pre-class safety 2. Move to the shade, stretch and allow
example: combine a 3 to 5 kilometre run with body to return to normal.
7 checks. muscular endurance activities that are conducted at
either set times (that is, every 3 to 5 minutes for 1 to 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of 2 minutes) or at set locations along the way. soreness.
8 movement activities).
Participants are to pick random cards. See next page 4. Discuss basic nutrition and upcoming
for examples of location and activity cards. events.

“” “”
9 Does anyone have any If competing in groups, introduce penalties as an Did anyone get any
injuries? incentive to complete the most cards. injuries?
(If so, provide alternate (If so, fill in an Injury Incident
exercises.) Report.)
10

“Instructors are to
11
Poor maintain strict control SUGGESTEDEQUIPMENT
conditioning in while moving the group
new clients. between locations.” FitDeck™ or home-made cards | Kettlebells,
medicine balls and hand-weights (optional) |
Stopwatch | First aid kit | Mobile phone.
12
2
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
LOCATION
CARDS
WITHACTIVITY
Closest stairs (5 x up and down). Right here (40 x crunches/30-second
plank/30 x crunches/30-second
plank/20 x crunches/30-second
plank/10 x crunches/30-second plank)!

To …………… Hotel Train Station (10 x push-ups every 30


(20 x diamond push-ups / seconds for 5 minutes).
20 x marine push-ups).

Nearest school (wall-sit: 3 minutes). Right here (20 x tuck jumps/30 x jump
lunges/20 x push-ups/20 crunches).

Pick an icon—you have 5 seconds to Gloria Jean’s Cafe (100 x squats).


choose (instructor’s choice: 1 minute).

To the football field (50 x crunches: 50 / Bridges—that cross water (40 x push-
alternate style every 10 repetitions). ups).

To the beach (push-up relay—in circle). Nearest gym (push-ups and sit ups:
pyramids—10 to 1).

Where is the closest lake, pond or beach? McDonald’s (1 minute pulse lunges each
You have 5 minutes to find it. leg).
(Pyramid push-ups: 10 down to 1.)

To the closest pub! (Drinks break: 1 Major parkland (15 x sit-ups every 30
minute / only water!) seconds for 5 minutes).

Within the parkland, where is Ferry station (30 x dips/20 x push-ups).


the closest cricket pitch? (Intervals of
oval: 2 times / 90 seconds rest.)

To the closest running track (30-second Icon (crunches: 1 minute).


sprint bursts: 6 times).

5 minutes to find the ranger’s number Swimming pool (10 x 30 metre hill
for the parkland (drinks break: 1 minute). sprints).

3
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 ... 98, 99, 100.
ALLROUNDER Centurion is a muscular endurance drill aimed to fatigue the body. Participants are

CENTURION
required to complete 100 repetitions of an activity within minimal time.
2
Participants that fatigue due to fitness are to complete another 20 repetitions before
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3 Don’t forget to demonstrate and explain correct conduct of the transition and exercises MINS

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prior to each activity. I I II I I I I I II

1 !
4

3
5
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1. Account for all clients. Suggested rounds: 1. Get to know your clients.

2. Conduct pre-class safety Round 1: Push-ups x 50 | Sit-ups x 50. 2. Move to the shade, stretch and allow
7 body to return to normal.
checks. Round 2: Tuck jumps x 50 | Sprint x 50 metres.
3. Advise of possible delayed on-set muscle
3. Warm-up (including range of Round 3: Shadow punches x 50 | Crunches x 50. soreness.
8 movement activities). Round 4: Fast feet x 50 | High-knees x 50.
4. Discuss basic nutrition and upcoming
Round 5: Leg lunges (L) x 50 | Plank x 50 events.
seconds.

“” “”
9 Does anyone have any Round 6: Push-up (up position)—partner hand
Did anyone get any
injuries? taps x 50 (each hand). injuries?
(If so, provide alternate (If so, fill in an Injury Incident
exercises.) Round 7: Squats x 50 | Half sit-ups x 50.
Report.)
10 Round 8: Shadow punches above head x 50 |
Skip x 50 metres.
Round 9: Leg lunges (R) x 50 | Side plank x 50
11 Poor “Technique and form
seconds. SUGGESTEDEQUIPMENT
conditioning may be lost as fatigue
in new clients and exhaustion kicks Round 10: Side plank x 50 seconds | Wall sit x Pilates mats | Stopwatch | First aid kit | Mobile
and fatigue. in.” 50 seconds. phone.
12
4
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 A great introduction to interval training.
ALLROUNDER
Welcome To Interval Pain is a simple format for conducting interval training and is
2
WELCOME TO designed for basic conditioning. It is best completed on an oval or sportsground marked
with cones.
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INTERVAL PAIN

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It allows participants of all fitness levels to challenge themselves over the same length

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3 of time. MINS

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Intervals require a good warm-up, sufficient rest and a thorough cool down.

2 !
4 Don’t forget to demonstrate and explain correct conduct of the transition and exercises

1 prior to each round.

5
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1. Account for all clients. Suggested rounds: 1. Get to know your clients.

2. Conduct pre-class safety Round 1 (2-minute intervals): 2. Move to the shade, stretch and allow
7 body to return to normal.
checks. • All participants start at the same time and
run in the same direction. When the whistle 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of blows after 2 minutes, participants are to soreness.
stop (they must remember what cone they
8 movement activities). stopped at). 4. Discuss basic nutrition and upcoming
(2 to 4 minutes recovery.) events.

“” “”
Does anyone have any • All participants run in the opposite direction Did anyone get any
9 (new starting points) ad must get back within
injuries? the time. injuries?
(If so, provide alternate (If so, fill in an Injury Incident
exercises.) • Repeat. Report.)
10
Round 2 (1-minute intervals):
• Repeat Round 1 but for 1 minute.
11 Poor “Don’t forget to
Round 3 (30-second intervals): SUGGESTEDEQUIPMENT
conditioning include adequate rest
in new clients periods. Recovery is an • Repeat Round 1 but for 30 seconds. Cones | Stopwatch | First aid kit | Mobile
and fatigue. important element of phone.
12 interval training.”
5
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 Add a little variety to your cardio and strength session.
ALLROUNDER Powerband Run is a cross-training session that involves a light run interjected
with strength exercises.
2
POWERBAND As a group, the participants undertake a light run (the instructor should be
familiar with this route) with breaks every 3 to 5 minutes to conduct a strength
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RUN
set (using the powerbands) for 1 to 2 minutes. The run can be an out-and-back

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or a simple run around an oval using Indian files or other dynamic transition
3 methods to control the group’s speed and fatigue. Another idea is to complete MINS

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the exercises at set locations along the way.

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The aim is combine a cardiovascular conditioning activity with muscular

2 !
endurance in order to fatigue each muscle group through a superset of activities. Use different
4 range of movements—singles (full repetitions), half repetitions (bottom), half repetitions (top)

2 and holds.
Don’t forget to demonstrate and explain correct conduct of the transition and exercises prior
5 to each set.
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1. Account for all clients. Suggested sets every 4 minutes (over a 5-kilometre 1. Get to know your clients.
distance):
2. Conduct pre-class safety 2. Move to the shade, stretch and allow
7 Set 1: Lunge (R) | lunge (L). body to return to normal.
checks.
(2 minutes – swapping legs at 1 minute.)
3. Advise of possible delayed on-set muscle
3. Warm-up (including range of Set 2: Shoulder press and bicep-curl combo. soreness.
8 movement activities). (2 minutes – swapping between the 2 muscle
4. Discuss basic nutrition and upcoming
groups every 30 seconds.) events.

“” “”
Set 3: Squats (with or without powerbands).
9 Does anyone have any (2 minutes – mixing up and changing every 30 Did anyone get any
injuries? seconds between pulse, full range, half range and injuries?
(If so, provide alternate power jump squats.) (If so, fill in an Injury Incident
exercises.) Report.)
10 Set 4: Lateral raise/Front raise
(2 minutes – swapping between the 2 muscle
groups every 30 seconds.)
“The group should stay
11
Poor together during the Sets 5: Repeat the above or, if soft grounds are SUGGESTEDEQUIPMENT
conditioning in run, but don’t forget available, incorporate abdominal exercises.)
new clients. to cater to all fitness Powerbands | Hand-weights or kettlebells|
levels with dynamic Consider using powerbands, hand-weights or kettle- Medicine balls | Stopwatch | First aid kit |
12 transition control.” bells, medicine balls and bodyweights. Mobile phone.
6
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 A great way to meet new people in the group.
ALLROUNDER This is a continuous set of bodyweight activities controlled by the instructor
calling the repetitions (or participants allowed to complete as many as possible).
2
PARTNER Each round is completed in partnerships—30 seconds on, 30 seconds off.
Participant 1 completes the exercise for 30 seconds; Person 2 rests. They then swap I II
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roles. This 30 seconds on/30 seconds off format should continue for the duration of the

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3 round. MINS

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Consider adding a run or boxing activity in-between the bodyweight rounds.

4
2 !
Don’t forget to demonstrate and explain correct conduct of the transition and exercises
prior to each round.
3
5
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1. Account for all clients. 3 rounds (2 to 4 minutes rest between each round). 1. Get to know your clients.

2. Conduct pre-class safety Suggested bodyweight activities: 2. Move to the shade, stretch and allow
7 body to return to normal.
checks.
1: Push-ups.
3. Advise of possible delayed on-set muscle
3. Warm-up (including range of 2: Squat thrusts. soreness.
8 movement activities).
3: Sit-ups. 4. Discuss basic nutrition and upcoming
events.
4: Tricep push-ups.

“” “”
9 Does anyone have any 5: Leg lunges (R). Did anyone get any
injuries? injuries?
6: Plank.
(If so, provide alternate (If so, fill in an Injury Incident
exercises.) 7: Mountain climbers. Report.)
10
8: Leg lunges (L).
“Always monitor
11
Poor the performance of
9: Crunches.
SUGGESTEDEQUIPMENT
conditioning in participants and adjust 10: Burpees.
new clients. recovery periods as Ground mats | Cones | Stopwatch | First aid
required.” kit | Mobile phone.
12
7
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 Stairway to increased cardio endurance and better
ALLROUNDER teamwork.

STAIR
This session can be completed as one big group, but works extremely well
2 when completed as smaller groups competing against each other. (Note:
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It involves the group looking for as many stairs as possible within an allocated timeframe. A
3 set of large stairs earns 20 points; medium stairs, 15 points; and small stairs, 10 points. MINS

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The points are received after the entire group goes up and down the stairs (safely and

!
under the guidance of an instructor).
4
3
1 (If competing in groups, the winner gets to decide the penalty for the other group—ensure
each group is led by an instructor and keep the penalties in good humour.)
5
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1. Account for all clients. The group is to identify sets of stairs and is to be 1. Get to know your clients.
led by the instructor to the location.
2. Conduct pre-class safety 2. Move to the shade, stretch and allow
7 body to return to normal.
checks. At the location, participants are to go up and
down the stairs (safely) before they are awarded 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of points. soreness.
8 movement activities).
Introduce the opportunity to earn extra points 4. Discuss basic nutrition and upcoming
events.
by conducting repetitions of an activity along the

“” “”
way (for example: 1 point for every push-up).
9 Does anyone have any Did anyone get any
injuries? Alternatively, you can assign a number – such as, injuries?
(If so, provide alternate 300 – and the aim is to reduce that number with (If so, fill in an Injury Incident
exercises.) the points earned from the stairs. The remaining Report.)
10
number is the amount of push-ups (or another
activity) that the class must do at the end.
“Giving participants a
11
Poor challenge or objective Allow a drink break regularly (it is possible to SUGGESTEDEQUIPMENT
conditioning in to complete can help award points for the drink break too).
new clients. drive them to another First aid kit | Mobile phone | Additional
level.” equipment (optional).
12
8
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 A great automated circuit to engage your participants.
ALLROUNDER This session is ideal for an oval or sportsground. Split the group into
handicapped pairs (faster participants with slower participants). Participant
2
10 LAP 1 (faster member) is to run the first lap while Participant 2 (slower member)
is to begin the activity (starting with 10 repetitions and reducing by 1).
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line first?

3 !
To scale the program, reduce the repetitions of the exercises and/or the distance of
4 the dynamic activity.

2 Don’t forget to demonstrate and explain correct conduct of the transition and exercises
prior to commencing each set.
5
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1. Account for all clients. Suggested activities (alternate and reduce by 1 repe- 1. Get to know your clients.
tition—10, 9, 8 ...):
2. Conduct pre-class safety 2. Move to the shade, stretch and allow
7 1: Push-ups and sit-ups body to return to normal.
checks.
2: Squats and shoulder press. 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of soreness.
8 movement activities). 3: Med-ball sit-ups and lunges.
4. Discuss basic nutrition and upcoming
4: Bicep curls and tricep push-ups. events.

“” “”
Does anyone have any 5: Rest round (while the other participant is run- Did anyone get any
9 ning).
injuries? injuries?
(If so, provide alternate 6: Tuck jumps and crunches. (If so, fill in an Injury Incident
exercises.) Report.)
10 7: Shadow boxing and uppercuts.

8: Dorsal raises and supine bridge.


“There are multiple
11
Poor
opportunities to 9: Knees-to-elbows (in push-up position) and half SUGGESTEDEQUIPMENT
conditioning squats.
in new clients implement countdown Cones | Ground mats | Stopwatch | First aid
and fatigue. circuits—use your 10: Rest round (while the other participant is kit | Exercise bands | Medicine balls | Hand-
imagination.” running). weights | Mobile phone.
12
9
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 Stand toe-to-toe and complete as many cards as possible.
ALLROUNDER Card-off is a great team exercise that requires 2 groups (led by an instructor
each) to face-off against each other to complete the activity cards selected
2
CARD-OFF from the deck.

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It’s similar to cards, however, instead of running around, Card-off asks

3 !
4 participants to stand their ground and compete (keep it friendly).

3 Don’t forget to demonstrate and explain correct conduct of the exercises


prior to each activity.
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1. Account for all clients. The session is run over 3 equal rounds (12 minutes) 1. Get to know your clients.
with a 2-minute break between each round.
2. Conduct pre-class safety 2. Move to the shade, stretch and allow
7 See next page for activity card examples. body to return to normal.
checks.
3. Advise of possible delayed on-set muscle
3. Warm-up (including range of soreness.
8 movement activities).
4. Discuss basic nutrition and upcoming
events.

“” “”
9 Does anyone have any Did anyone get any
injuries? injuries?
(If so, provide alternate (If so, fill in an Injury Incident
exercises.) Report.)
10

“Provide participants
11
Poor with the opportunity SUGGESTEDEQUIPMENT
conditioning to contribute to the
in new clients session planning—it FitDeck™ or home-made cards | Kettlebells,
and fatigue. motivates through medicine balls and hand-weights (optional) |
accountability.” Stopwatch | First aid kit | Mobile phone.
12
10
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
ACTIVITY
CARDS
EXAMPLES
20 x diamond push-ups | 20 x marine push- 20 x shoulder press (powerbands/hand-
ups (then repeat). weights) + 20 push-ups.

20 lateral raises + 20 frontal raise


50 x crunches (alternate every 10).
(powerbands).

60 seconds, 45 seconds, 30 seconds of


Push-up relay (in circle). each of the following: push-ups, sit-ups,
power jumps.

20 x tuck jumps | 30 x jump lunges | 20 x 2-minute squats (powerbands or medicine


push-ups | 20 x crunches. balls).

20 x bicep curl (powerbands/hand-


Pyramid push-ups (10 to 1).
weights).

20 x reverse curls (powerbands/hand-


Pyramid push-ups/sit -ups (10 to 1).
weights).

20 x bicep curls (powerbands/hand-


weights)— alternating arms. Lunge pulses (1 minute each leg).

20 x upright rows | 20 x lateral raises


2 minutes of siamese squats.
(powerbands/hand weights).

1-minute scissors | side-plank relay | 20 x crunches | 1-minute oblique twists


1-minute scissors. (with medicine balls/punch pads) | 1-minute
cycles on back | 1-minute plank.

50 x push-ups (10 x around-the-world push-


3 x 2-minute rounds each (instructor’s ups | 10 x normal push-ups | 10 x diamond
choice). push-ups | 10 x marine push-ups | 10 x push-
ups (pulsing leg).

1-minute oblique twists (round pads/


1 minute alternate arm and leg raises
medicine balls).
(prone position) .

Bentover row/reverse fly (powerband/


2 x plank relay (with leg pulses).
hand-weights).

11
BOOTCAMP ALLIANCE|TRAINING PROGRAMS
1 A great exercise to develop teamwork and communication
ALLROUNDER within the group.
Divide the group into two groups of equal fitness levels (three groups can
2
VELODROME also work). Each group starts at their ‘home’ gate at either ends of the oval.

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be separated by more than 3 metres, at any stage).
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After the completion of the first two laps, the teams are to ‘drop-off’ a member as they
run through their gates. After each subsequent lap, the teams are to drop-off an additional

!
member (at their gates), until there is only one participant left racing to win for their team.
4
4
1 This activity involves strategy and communication while they compete — “How is everyone
feeling? Who thinks they can spring the last leg? Is the back keeping up?” — so remember
to emphasise the importance of teamwork.
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1. Account for all clients. Suggested rounds: 1. Get to know your clients.

2. Conduct pre-class safety 2. Move to the shade, stretch and allow


7 Round 1: Groups are to run an initial 2 laps before body to return to normal.
checks.
they start dropping of team members at 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of their gate after subsequent laps. soreness.
8 movement activities).
Round 2: Repeat Round 1, however, team mem- 4. Discuss basic nutrition and upcoming
bers are dropped off every 2 laps. events.

“” “”
9 Does anyone have any Round 3 (if time allows): Repeat Round 1, howev- Did anyone get any
injuries? er, drop off two members each lap injuries?
(If so, provide alternate instead. (If so, fill in an Injury Incident
exercises.) Report.)
10

“Team challenges are


11
Poor a powerful motivator. SUGGESTEDEQUIPMENT
conditioning Warning: participants
in new clients may hide injuries to Cones | Stopwatch | First aid kit | Mobile
and fatigue. avoid letting the team phone.
12 down.”
12
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 A great automated circuit to engage your participants.
ALLROUNDER This is a bodyweight circle circuit (equipment can be included, if preferred),
consisting of 10 stations (evenly spaced, 2 to 5 metres apart).
2
CIRCLE The initial round is instructor-led (approximately 20 seconds per station) and
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CIRCUIT
should serve as a familiarisation round. Subsequent rounds are participant-controlled

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the dynamic activity.

5
4
2
Don’t forget to demonstrate and explain correct conduct of the transition and exercises
prior to commencing each set.
!
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1. Account for all clients. Suggested station ideas: 1. Get to know your clients.
1: Perimeter-run | 2: Crunches | 3: Lunges (plyo- 2. Move to the shade, stretch and allow
2. Conduct pre-class safety metric or static/pulse) | 4: Mountain climbers |
7 body to return to normal.
checks. 5: Squats | 6: Shadow boxing | 7: Push-ups | 8:
Plank hold or bridge | 9: Burpees |10: Toyotas. 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of soreness.
8 movement activities). Transition/round control ideas: 4. Discuss basic nutrition and upcoming
events.
Round 1: Twice through (instructor-led; 20 sec-

“” “”
Does anyone have any onds per station). Did anyone get any
9 Round 2: Team challenge—who can complete
injuries? the most stations in 15 minutes injuries?
(If so, provide alternate (transitions controlled by one team (If so, fill in an Injury Incident
exercises.) Report.)
10 member running around the circuit
perimeter twice)?
Round 3: First individual to complete 10 repeti-
“When transitions tions of each station (ensure that the
11
Poor are controlled by teams only run one direction).
SUGGESTEDEQUIPMENT
conditioning in participants, get
new clients. involved and challenge Cones | Stopwatch | First aid kit | Station cards
individuals.” | Mobile phone.
12
13
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 A standard fitness test to measure fitness levels and
ALLROUNDER improvements.

STANDARD
There are many ways to conduct fitness testing and measure the fitness level
2 of a group. The standard fitness test is the most common approach and uses
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After all participants have completed the fitness test, undertake another
3 MINS

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Don’t forget to demonstrate and explain correct conduct of the transition

!
and exercises, prior to commencing each activity.
4
4
3
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1. Account for all clients. Suggested tests for standard fitness testing: 1. Get to know your clients.

2. Conduct pre-class safety Push-up test: split the group into 2 ranks. Rank 1 2. Move to the shade, stretch and allow
7 conducts maximum push-ups in body to return to normal.
checks.
2 minutes; Rank 2 counts. After 2
minutes, the 2 ranks swap roles. 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of soreness.
movement activities). Plank test: all participants conduct the plank
8 for as long as possible. When 4. Discuss basic nutrition and upcoming
participants fatigue, their time is events.
recorded and they are to now do 30

“” “”
seconds on/30 seconds off.
9 Does anyone have any Did anyone get any
injuries? Beep test: all participants complete the test injuries?
(If so, provide alternate at the same time with the aim of (If so, fill in an Injury Incident
exercises.) reaching their maximum level. Report.)
10 When participants fatigue, their
level is recorded and they are to
now do 30 seconds on/30 seconds
off.
11
Poor
conditioning
“Find new and SUGGESTEDEQUIPMENT
innovative ways to Alternative exercises are push-ups and plank on
in new measure fitness levels.” knees. Fitness testing spreadsheet | Pilates mats | CD
clients. player | Beep test CD | Medicine balls | Cones
| Stopwatch | First aid kit | Mobile phone.
12
14
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
INTRO TO
BOXING
MONTH 2 1 4 12
SESSIONS

MONTH

WEEKS
4-WEEKPROGRAM

A complete outdoor group


training program with
12 ready-to-go workout
sessions.

TRAININGPROGRAMS
• Unique!
• Scalable to your clients.
• Adaptable to your business.
• Features alternative
exercises and safety tips.
1 3 sessions every week for a total of 12 exciting,
LOOKING AHEAD high-energy workouts.

PROGRAM
The goal of Intro to Boxing is to challenge all fitness levels with
2 static and dynamic activities focused on teamwork, speed and
agility, muscular endurance, strength and cardiovascular endurance

OVERVIEW
(indicated by the different icons). As a progressive program, the sessions
gradually increase in intensity throughout the 4 weeks.
3
Overall intensity has been rated as Easy to Medium. Risk of injury is Low
for existing clients and Low to Medium for new clients. Keep in mind the
KEY RISK (found below) for all sessions.

!
4 RISK OF
INJURY WEEK 1 WEEK 4
LOW
5

HIGH
MEDIUM
BOXING
1

LOW
6 INTRODUCTION
“Developing an outline will help
you to progressively build the
program intensity and with
12 ADMIN/
7 BOXING
CARDS 2 minimal risk.” FITNESS TEST

8 3 COUNTDOWN/UP
CIRCUIT

4 BOXING
INTERVALS 6 INTRO TO
SPEED 8 AB DAY

9 BOXING
RELAY 10
10 BOXING
PAIRS RUN 5 9 3-PERSON
BOXING

11
KEYRISK
STAIRS VS
BOXING 7 BOXING
SUICIDES 11
Poor conditioning in new clients
12 | Fatigue and exhaustion | Poor
boxing technique. iv
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 2 sessions every week for a total of 8 exciting, high-
LOOKING AHEAD energy workouts.

PROGRAM
The goal of Intro to Boxing is to challenge all fitness levels with
2 static and dynamic activities focused on teamwork, speed and
agility, muscular endurance, strength and cardiovascular endurance

OVERVIEW
(indicated by the different icons). As a progressive program, the sessions
gradually increase in intensity throughout the 4 weeks.
3 Overall intensity has been rated as Easy to Medium. Risk of injury is Low
for existing clients and Low to Medium for new clients. Keep in mind the
KEY RISK (found below) for all sessions.
4 RISK OF
INJURY
LOW
WEEK 1 WEEK 2 WEEK 3 WEEK 4
!
5

HIGH
MEDIUM
BOXING
1

LOW
6 INTRODUCTION
“Developing an outline will help
you to progressively build the
program intensity and with
7 BOXING
CARDS 2 minimal risk.” 8 ADMIN/
FITNESS TEST

3 BOXING
INTERVALS 4 INTRO TO
SPEED
AB DAY

9 BOXING
RELAY 7
10
6 3-PERSON
BOXING

11
KEYRISK
STAIRS VS
BOXING 5
Poor conditioning in new clients
12 | Fatigue and exhaustion | Poor
boxing technique. v
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 A session on boxing techniques and drills to avoid injuries.
INTRO TO BOXING
This light session serves as an introduction to a boxing program to help

BOXING
participants understand key concepts that will be used throughout the
2
program. It also aims to teach and develop boxing skills to ensure participants
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1. Account for all clients. Suggested rounds: 1. Get to know your clients.

2. Conduct pre-class safety Round 1: a slow round that focuses on 2. Move to the shade, stretch and allow
7 teaching boxing techniques body to return to normal.
checks.
(shadow-boxing style).
3. Advise of possible delayed on-set muscle
3. Warm-up (including range of Key bootcamp boxing techniques soreness.
8 movement activities). include: jab, cross, hook, uppercut,
duck, weave, body blows, 2-punch 4. Discuss basic nutrition and upcoming
combos, 3-punch combos, sit-up events.
punches, shoulder-punches and

“” “”
Does anyone have any squat punches. Did anyone get any
9
injuries? For subsequent rounds, participants should form injuries?
(If so, provide alternate pairs (of similar size and fitness ability) and practise (If so, fill in an Injury Incident
exercises.) techniques. Report.)
10

Poor “Make sure you SUGGESTEDEQUIPMENT


11 conditioning have completed your
in new clients accreditation for boxing Boxing mitts | Inner liners or wraps (recommend
participants buy their own) | Boxing pads |
and poor instruction.” Ground mats | Stopwatch | First aid kit | Mobile
12 technique. phone.
1
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 A random workout
INTRO TO BOXING This session works well with two sets of cards—location and activity.

2
BOXING One participant picks a random location card and, as a group, participants
move to the location (under the control of the instructor). At the location,
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complete. The group is to complete as many cards as possible, in the allocated time.

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Who can complete the most cards? Use Indian files or other dynamic transition methods
to control the speed and fatigue of the group during the run legs.
4

5
1
2
Don’t forget to demonstrate and explain correct conduct of the transition and exercises
prior to each activity. !
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1. Account for all clients. This class is a long-slow or fast distance combined 1. Get to know your clients.
with boxing activities. For example: combine a 3
2. Conduct pre-class safety 2. Move to the shade, stretch and allow
to 5 kilometre run with boxing activities that are body to return to normal.
7 checks. conducted at either set times (that is, every 3 to 5
minutes for 1 to 2 minutes) or at set locations along 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of the way. soreness.
8 movement activities).
Participants are to pick random cards. 4. Discuss basic nutrition and upcoming
events.
If competing in groups, introduce penalties as an

“” “”
9 Does anyone have any incentive to complete the most cards. Did anyone get any
injuries? injuries?
(If so, provide alternate (If so, fill in an Injury Incident
exercises.) Report.)
10

“Each group should be


11
Poor led by an instructor. SUGGESTEDEQUIPMENT
conditioning When moving between
in new clients locations, the group FitDeck™ or home-made cards | Boxing mitts |
and poor Inner liners or wraps (recommend participants
must stay together at buy their own) | Boxing pads | Ground mats |
12 technique. all times.” Stopwatch | First aid kit | Mobile phone.
2
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 It’s the Countdown Circuit, plus a little more.
INTRO TO BOXING This session is ideal for a large open area. (For a very high intensity session try
using the soft sand of a beach!)
2 COUNTDOWN/UP Mark out two cones 20 to 30 metres apart (for the beach, 10 to 15 metres

CIRCUIT
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participant has completed the static exercises, they call their partner and swap roles.
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method) and the other static exercise increase (in a count-up method). The aim is to be the
first pair to complete the set.
4

5
1
3
To scale the program, reduce the repetitions of the exercises and/or the distance of the
dynamic activity.
Don’t forget to demonstrate and explain correct conduct of the transition and exercises
prior to commencing the program. There is no rest between rounds.
!
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1. Account for all clients. Suggested sets (2-minute recovery between each set): 1. Get to know your clients.

2. Conduct pre-class safety Set 1: 2. Move to the shade, stretch and allow
7 Static—Push-ups (start at 20 and reduce by 2 body to return to normal.
checks.
repetitions each round until 0) | Squats 3. Advise of possible delayed on-set muscle
(start at 0 and increase by 2 repetitions soreness.
3. Warm-up (including range of each round until 20).
8 movement activities). Dynamic—Run. 4. Discuss basic nutrition and upcoming
Set 2: events.

“” “”
Static—Mountain climbers (30 to 0; reduce by 3
9 Does anyone have any repetitions each round) | Crunches (0 to Did anyone get any
injuries? 30; increase by 3 repetitions each round). injuries?
(If so, provide alternate Dynamic—Run. (If so, fill in an Injury Incident
exercises.) Set 3: Report.)
10
Static—Burpees, controlled (15 to 0; reduce by 3
repetitions each round) | V-sit Toe Touch
(0 to 15; increase by 3 each round).
11
Poor “Don’t be limited to
the shuttle run — think Dynamic—Run. SUGGESTEDEQUIPMENT
conditioning bear crawls, crab
in new clients scuttles, bunny hops ...” Set 4 (finale): Cones | Stopwatch | First aid kit | Mobile
and fatigue. Repeat Set 1 (start at 10 push-ups and reduce by phone.
12 one repetition each round).
3
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 Interval training with minimal running.
INTRO TO BOXING
Boxing intervals is a perfect interval session that requires minimal space. It is based on

BOXING
approximately 4 x 2-minute intervals over 3 rounds.
2
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Intervals require a good warm-up, sufficient rest and a thorough cool down.
4

1 Don’t forget to demonstrate and explain correct conduct of the transition and exercises
prior to each round.
5
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1. Account for all clients. Suggested intervals: 1. Get to know your clients.

2. Conduct pre-class safety 1: Straight punches. 2. Move to the shade, stretch and allow
7 body to return to normal.
checks.
2: Uppercuts.
3. Advise of possible delayed on-set muscle
3. Warm-up (including range of 3: Seated shoulder punches. soreness.
8 movement activities).
4: Sit-up punches. 4. Discuss basic nutrition and upcoming
events.
Suggested rounds:

“” “”
9 Does anyone have any Did anyone get any
Round 1: 2-minute intervals.
injuries? injuries?
(If so, provide alternate Round 2: 1-minute intervals. (If so, fill in an Injury Incident
exercises.) Report.)
10 Round 3: 30-second intervals.
Consider challenging participants with a run interval
in-between a round.
11
Poor
conditioning
“Technique and form SUGGESTEDEQUIPMENT
may be lost as fatigue
in new clients and exhaustion kicks Boxing mitts | Inner liners or wraps
(recommend participants buy their own) |
and poor in.” Boxing pads | Cones | Stopwatch | First aid kit |
12 technique. Mobile phone.
4
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 Add a little variety to your cardio and strength session.
INTRO TO BOXING Boxing Pairs Run is a cross-training session that involves a light run interjected
with strength exercises.
2
BOXING As a group, the participants undertake a light run (the instructor should be
familiar with this route) with breaks every 2 to 4 minutes to conduct a strength
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PAIRS RUN
set (using boxing activities) for 1 to 2 minutes.

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complete the exercises at set locations along the way.

!
Don’t forget to demonstrate and explain correct conduct of the transition and exercises prior
4
2 to each set.

2
5
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1. Account for all clients. Suggested activities (for 1 to 2 minutes) include: 1. Get to know your clients.

2. Conduct pre-class safety 2. Move to the shade, stretch and allow


1: Straight punches. body to return to normal.
7 checks. 2: Uppercuts.
3: Punch and weave. 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of 4: Squat punches. soreness.
8 movement activities). 5: Body blows.
4. Discuss basic nutrition and upcoming
6: 3-punch combo. events.
7: High punches.

“” “”
Does anyone have any 8: Sit up-punches (if the ground is suitable). Did anyone get any
9 9: Seated shoulder punches.
injuries? 10: Hook punches. injuries?
(If so, provide alternate (If so, fill in an Injury Incident
exercises.) If time allows, conduct a further 30-second round. Report.)
10

“Make sure the group


11
Poor stays together at all SUGGESTEDEQUIPMENT
conditioning times.”
in new clients Boxing mitts | Inner liners or wraps
(recommend participants buy their own) |
and poor Boxing pads | Cones | Stopwatch | First aid kit |
12 technique. Mobile phone.
5
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 Quality over quantity.
INTRO TO BOXING Intro to Speed is designed to teach participants speed and agility drills and
technique to help avoid injuries.
2
INTRO TO The key to speed and agility is technique—quality is much more important than
quantity. Make sure the session begins with a thorough warm-up of light runs at 60 to I II
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SPEED

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80%.
3 MINS

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prior to each round.

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1. Account for all clients. Suggested activities (over 20 metres include: 1. Get to know your clients.

2. Conduct pre-class safety 4 repetitions: 10-metre jog—build into a 10-metre 2. Move to the shade, stretch and allow
7 sprint at 80% (rolling starts) | Walk body to return to normal.
checks.
back. 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of soreness.
movement activities). 4 repetitions: 10 metres of fast feet and 10m of
8 4. Discuss basic nutrition and upcoming
fast heel-flicks | Walk back.
events.

“” “”
4 repetitions: 10 metres of side run—both sides
9 Does anyone have any | Walk back. Did anyone get any
injuries? injuries?
(If so, provide alternate 6 repetitions: 20 metres of rolling start sprints | (If so, fill in an Injury Incident
exercises.) Walk back. Report.)
10
4 repetitions: 4 x tuck jumps (as high as possible)
and a 10-metre sprint| Walk back.
Poor “Always monitor
SUGGESTEDEQUIPMENT
11 conditioning the performance of
participants and adjust If time permits, undertake another round at half the
in new clients recovery periods as repetitions. Also, finish off with fun races and relays. Cones | Stopwatch | First aid kit | Mobile
and poor required.” phone.
12 technique.
6
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 Something for all fitness levels.
INTRO TO BOXING Stairs vs Boxing requires participants to work in pairs (of equal fitness
abilities). Each pair is assigned a handicapped number based on their fitness
2
STAIRS VS level (for example: 12 for fast pairs; 10 for average pairs; 8, slow pairs).
The assigned number is the total sets that each participant is required to
complete for each activity. I II
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BOXING

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3 Participants are required to complete a stairs (or hill) lap in-between each set. MINS

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For example: 100 straight punches—both participants complete the 100 straight punches
and then run a stairs lap. They are to repeat this until their set number has been achieved.
4

5
3
1
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prior to each round. !
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1. Account for all clients. Suggested rounds: 1. Get to know your clients.

2. Conduct pre-class safety Round 1: 100 straight punches. 2. Move to the shade, stretch and allow
7 body to return to normal.
checks.
Round 2: 100 uppercuts.
3. Advise of possible delayed on-set muscle
3. Warm-up (including range of Round 3: 50 duck and weaves. soreness.
8 movement activities).
Participants are to complete a stairs (or hill) lap 4. Discuss basic nutrition and upcoming
in-between each set. events.

“” “”
9 Does anyone have any Did anyone get any
injuries? injuries?
(If so, provide alternate (If so, fill in an Injury Incident
exercises.) Report.)
10

“Handicapping
11
Poor participants is a great SUGGESTEDEQUIPMENT
conditioning way to control a large
in new clients Boxing mitts | Inner liners or wraps
group, while ensuring (recommend participants buy their own) |
and poor all participants are Boxing pads | Cones | Stopwatch | First aid kit |
12 technique. challenged.” Mobile phone.
7
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 Remember: recovery is an important element of a workout session.
INTRO TO BOXING Ab Day is a recovery day that focuses on core and posture.

2
AB DAY Participants undertake a series of abdominal, core and postural exercises under the
command of the instructor.
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3 should be used for stretching. MINS

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prior to commencing each set.
4

5
3
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6
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1. Account for all clients. Suggested activities (1-minute rounds): 1. Get to know your clients.

2. Conduct pre-class safety 1: Sit-up. 2. Move to the shade, stretch and allow
7 body to return to normal.
checks.
2: Plank hold.
3. Advise of possible delayed on-set muscle
3. Warm-up (including range of 3: Supine bridge. soreness.
8 movement activities).
4: Crunches. 4. Discuss basic nutrition and upcoming
events.
5: Side toe taps.

“” “”
9 Does anyone have any Did anyone get any
6: Side plank.
injuries? injuries?
(If so, provide alternate 7: Dorsal raises. (If so, fill in an Injury Incident
exercises.) Report.)
10 8: Elbow-to-knees (in push-up position).

9: Isometric push-up hold.


“It’s important to
11
Poor
always monitor the 10: Alternating arm and leg raises (prone position). SUGGESTEDEQUIPMENT
conditioning
in new clients fitness levels of your Ground mats | Stopwatch | First aid kit |
and fatigue. group. Don’t forget to Mobile phone.
also monitor morale.”
12
8
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 In teams of 3, work together and complete the challenge.
INTRO TO BOXING This simple 3-Person Circuit is conducted in teams.

2
3-PERSON In teams of 3, one participant conducts the shuttle run; the second participant undertakes
the boxing activity (fast/saturation work); the third participant holds the pads. After 1
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BOXING
minute, the participants rotate through the roles.

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3 Don’t forget to demonstrate and explain correct conduct of the transition and exercises MINS

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prior to commencing each set.

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5
3
3 !
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1. Account for all clients. Suggested sets (drink break between sets): 1. Get to know your clients.

2. Conduct pre-class safety 2. Move to the shade, stretch and allow


Set 1 (3-minute rounds | Participants swap roles body to return to normal.
7 checks. every minute):
3. Advise of possible delayed on-set muscle
3. Warm-up (including range of Round 1: Straight punches. soreness.
8 movement activities). Round 2: Uppercuts. 4. Discuss basic nutrition and upcoming
Round 3: Duck and weaves. events.

“” “”
Round 4: Sit-up punches.
9 Does anyone have any Round 5: Seated shoulder punches. Did anyone get any
injuries? Round 6: Squat punches. injuries?
(If so, provide alternate (If so, fill in an Injury Incident
exercises.) Set 2: Report.)
10
Repeat Set 1, but participants swap roles every 30
seconds.
Poor “Allow friends to work
11 conditioning together, but also take Set 3:
SUGGESTEDEQUIPMENT
advantage of activities If time allows, add a couple of finisher rounds. Boxing mitts | Inner liners or wraps
in new clients that allow participants
and poor (recommend participants buy their own) |
to meet new people in Boxing pads | Cones | Stopwatch | First aid kit |
12 technique. the group.” Mobile phone.
9
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 As strong as your weakest link.
INTRO TO BOXING Boxing Relay works in teams of 4, with each team made up of a mixture of fitness levels.

2
BOXING The session involves a boxing activity which is controlled by a lap run. That is, Participant
1 is boxing; Participant 2 is pad-holding; Participant 3 is running; Participant 4 is resting.
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RELAY

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Participant 1 is to continue boxing until Participant 3 has returned from the lap run. After

I I I I I I II I I I
3 each lap run, the participants swap roles (following a run, rest, hold, box order). MINS

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III

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Don’t forget to demonstrate and explain correct conduct of the exercises prior to each
activity.
4

5
4
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1. Account for all clients. Suggested rounds: 1. Get to know your clients.

2. Conduct pre-class safety 2. Move to the shade, stretch and allow


Round 1: Straight punches. body to return to normal.
7 checks.
Round 2: Uppercuts. 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of soreness.
8 movement activities). Round 3: Duck and weaves.
4. Discuss basic nutrition and upcoming
events.
Round 4: Sit-up punches.

“” “”
9 Does anyone have any Did anyone get any
Round 5: Seated shoulder punches.
injuries? injuries?
(If so, provide alternate Round 6: Squat punches. (If so, fill in an Injury Incident
exercises.) Report.)
10
The session ends when all participants have complet-
ed 6 laps. If time permits, repeat the rounds over a
Poor “Don’t just promote shorter distance.
11 conditioning teamwork during SUGGESTEDEQUIPMENT
the session, create a Boxing mitts | Inner liners or wraps
in new clients culture of co-operation
and poor (recommend participants buy their own) |
and support all the Boxing pads | Cones | Stopwatch | First aid kit |
12 technique. time.” Mobile phone.
10
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 Argh—suicides!
INTRO TO BOXING Boxing Suicides is a tough circuit based on alternating between suicide runs
and boxing.
2
BOXING It requires participants to work in pairs—Participant 1 boxes for 1 minute;
both participants run a 1-minute suicide; Participant 2 boxes for 1 minute; both participants I II
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SUICIDES

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run a 1-minute suicide. This process continues until all boxing rounds have been completed.

I I I I I I II I I I
3 MINS

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activity.

5
4
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6
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1. Account for all clients. Suggested sets (drink break between sets): 1. Get to know your clients.

2. Conduct pre-class safety 2. Move to the shade, stretch and allow


Set 1 (1-minute rounds): body to return to normal.
7 checks.
Round 1: Straight punches. 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of Round 2: Uppercuts. soreness.
8 movement activities).
Round 3: Duck and weaves. 4. Discuss basic nutrition and upcoming
Round 4: Sit-up punches. events.

“” “”
Round 5: Seated shoulder punches.
9 Does anyone have any Did anyone get any
Round 6: Squat punches.
injuries? injuries?
(If so, provide alternate Set 2: (If so, fill in an Injury Incident
exercises.) Repeat Set 1, but participants complete 30-sec- Report.)
10
ond rounds.

Poor Set 3:
11 conditioning
“Want to increase the
tempo? Introduce a hill If time allows, add a couple of finisher rounds.
SUGGESTEDEQUIPMENT
in new clients run or take the activity Boxing mitts | Inner liners or wraps
to the beach.” (recommend participants buy their own) |
and poor Boxing pads | Cones | Stopwatch | First aid kit |
12 technique. Mobile phone.
11
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 A standard fitness test to measure fitness levels and
INTRO TO BOXING improvements.

STANDARD
There are many ways to conduct fitness testing and measure the fitness level
2 of a group. The standard fitness test is the most common approach and uses
3 activities to measure the upper body, core stability and cardiovascular. I I I I I I I I I II I
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After all participants have completed the fitness test, undertake another
3 MINS

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activity or a minor team-building game (if time allows).

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Don’t forget to demonstrate and explain correct conduct of the transition

!
and exercises, prior to commencing each activity.
4
4
3
5
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1. Account for all clients. Suggested tests for standard fitness testing: 1. Get to know your clients.

2. Conduct pre-class safety Push-up test: split the group into 2 ranks. Rank 1 2. Move to the shade, stretch and allow
7 conducts maximum push-ups in body to return to normal.
checks.
2 minutes; Rank 2 counts. After 2
minutes, the 2 ranks swap roles. 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of soreness.
movement activities). Plank test: all participants conduct the plank
8 for as long as possible. When 4. Discuss basic nutrition and upcoming
participants fatigue, their time is events.
recorded and they are to now do 30

“” “”
seconds on/30 seconds off.
9 Does anyone have any Did anyone get any
injuries? Beep test: all participants complete the test injuries?
(If so, provide alternate at the same time with the aim of (If so, fill in an Injury Incident
exercises.) reaching their maximum level. Report.)
10 When participants fatigue, their
level is recorded and they are to
now do 30 seconds on/30 seconds
off.
11
Poor
conditioning
“Find new and SUGGESTEDEQUIPMENT
innovative ways to Alternative exercises are push-ups and plank on
in new measure fitness levels.” knees. Fitness testing spreadsheet | Pilates mats | CD
clients. player | Beep test CD | Medicine balls | Cones
| Stopwatch | First aid kit | Mobile phone.
12
12
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
BUTTS ‘N’
HEELS
MONTH 3 1 4 12
SESSIONS

MONTH

WEEKS
4-WEEKPROGRAM

A complete outdoor group


training program with
12 ready-to-go workout
sessions.

TRAININGPROGRAMS
• Unique!
• Scalable to your clients.
• Adaptable to your business.
• Features alternative
exercises and safety tips.
1 3 sessions every week for a total of 12 exciting,
LOOKING AHEAD high-energy workouts.

PROGRAM
The goal of Butts ‘n’ Heels is to challenge all fitness levels with
2 static and dynamic activities focused on teamwork, speed and
agility, muscular endurance, strength and cardiovascular endurance

OVERVIEW
(indicated by the different icons). As a progressive program, the sessions
gradually increase in intensity throughout the 4 weeks.
3
Overall intensity has been rated as Easy to Medium. Risk of injury is Low
for existing clients and Low to Medium for new clients. Keep in mind the
KEY RISK (found below) for all sessions.

!
4 RISK OF
INJURY WEEK 1 WEEK 4
LOW
5

HIGH
MEDIUM
BUTTS ‘N’
1

LOW
6 HEELS
“Developing an outline will help
you to progressively build the
program intensity and with LUNGE
12
7 SPEED &
AGILITY 2 2 minimal risk.” DAY

11 AMAZING
RACE
8
3 LIT
BOXING
10
SQUATS
9
4 STORES
MOVE

10 8 PLYO
EXTREME
6 LEGS/ARMS
EXTREME

11
9 JELLY LEGS

KEYRISK
Poor conditioning in new clients
5 SHORT INTERVAL
TRAINING TRIANGLE
HILL 7
12 | Fatigue and exhaustion | Poor
technique. iv
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 2 sessions every week for a total of 8 exciting, high-
LOOKING AHEAD energy workouts.

PROGRAM
The goal of Butts ‘n’ Heels is to challenge all fitness levels with
2 static and dynamic activities focused on teamwork, speed and
agility, muscular endurance, strength and cardiovascular endurance

OVERVIEW
(indicated by the different icons). As a progressive program, the sessions
gradually increase in intensity throughout the 4 weeks.
3
Overall intensity has been rated as Easy to Medium. Risk of injury is Low
for existing clients and Low to Medium for new clients. Keep in mind the
KEY RISK (found below) for all sessions.

!
4 RISK OF
INJURY WEEK 1 WEEK 4
LOW
5

HIGH
MEDIUM
BUTTS ‘N’
1

LOW
6 HEELS
“Developing an outline will help
you to progressively build the
program intensity and with
7 SPEED &
AGILITY 2 2 minimal risk.”
LUNGE
DAY 8
8
7 AMAZING
RACE

9
5 STORES
MOVE

10
4 LEGS/ARMS
EXTREME 6 JELLY LEGS

11
KEYRISK
Poor conditioning in new clients
3 SHORT INTERVAL
TRAINING

12 | Fatigue and exhaustion | Poor


technique. v
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 Feel the burn with these lower body exercises.
BUTTS ‘N’ HEELS Butts ‘n’ Heels is a muscular endurance day that focuses purely on the legs.

2
BUTTS ‘N’ Participants undertake a series of lower body exercises under the command of the
instructor.
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HEELS

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Consider combining Butts ‘n’ Heels with other lesson plans/drills. Any additional time
3 left over should be used for fun team games. MINS

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Don’t forget to demonstrate and explain correct conduct of the transition and exercises
prior to commencing each activity.
1 !
4

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1. Account for all clients. The main workout should consist of 3 rounds. 1. Get to know your clients.
Suggested exercises (1 minute each): 2. Move to the shade, stretch and allow
2. Conduct pre-class safety
7 body to return to normal.
checks. 1: Bodyweight squats.
2: Bodyweight lunges (L). 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of 3: Bodyweight lunges (R). soreness.
movement activities). 4: Reverse bridge (glutes and hamstring focus).
8 5: Standing calf raises. 4. Discuss basic nutrition and upcoming
6: Medicine ball pick-ups (drop once, picked up). events.
7: Partner squats (holding hands).

“” “”
8: Powerband lunges (L).
9 Does anyone have any 9: Powerband lunges (R). Did anyone get any
injuries? 10: Titans march (wide legs, bottom low, fast injuries?
(If so, provide alternate feet). (If so, fill in an Injury Incident
exercises.) Report.)
10 Advanced exercises (Gymstick™ optional):

1: Plyometric squats (jumping for height).


2: Plyometric lunges.
11
Poor
conditioning
“Find new and
3: One-legged squats. SUGGESTEDEQUIPMENT
innovative ways to 4: Plyometric squats (jumping for speed).
in new measure fitness levels.” Ground mats | Exercise bands | Gymsticks™
clients. Don’t forget to allow for drink breaks between | Medicine balls | Stopwatch | First aid kit |
rounds. Mobile phone.
12
1
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 Speed and agility, plus a little bit of power.
BUTTS ‘N’ HEELS Speed & Agility 2 requires a run track with 6 cones spaced 5 metres apart. The
session is about technique—quality over quantity.
2
SPEED & Make sure the session begins with a thorough warm-up of light runs at 60
to 80%. Active warm-up drills should include: high-knees, heel-flicks, side steps (L), side I II
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AGILITY 2
steps (R) and skipping for height.

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3 Don’t forget to demonstrate and explain correct conduct of the transition and exercises MINS

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III

I
prior to each activity. I I II I I I I I II

5
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2 !
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1. Account for all clients. Suggested rounds: 1. Get to know your clients.
Speed (8 sets): 2. Move to the shade, stretch and allow
2. Conduct pre-class safety
7 body to return to normal.
checks. 1: 8 x tuck jumps (as high as possible).
3. Advise of possible delayed on-set muscle
3. Warm-up (including range of 2: 10-metre jog—build into a 10-metre sprint at soreness.
8 movement activities). 80% (rolling starts) | Walk back.
4. Discuss basic nutrition and upcoming
Power (speed drills with harness): events.

“” “”
Does anyone have any 1. 8 x 5 metres held, sprint take-off, slow down | Did anyone get any
9
Walk back.
injuries? injuries?
(If so, provide alternate 2: 8 x 5 metres held, 20-metre sprint. (If so, fill in an Injury Incident
exercises.) Report.)
10 Agility (competition):

Set up 2 agility circuits (for example: Bean Bag


Poor “Instructors are to Run) side by side. The group is split into 2 groups
SUGGESTEDEQUIPMENT
11 conditioning maintain strict control (of equal fitness levels) and compete to be the first
in new clients while moving the group team back.
between locations.” Cones | Speed harnesses | Stopwatch | First
and poor Handicap options include: delayed starts, flat on aid kit | Mobile phone.
12 technique. the ground (starting position) or weighted vests.
2
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 LIT—Long Interval Training.
BUTTS ‘N’ HEELS
This class takes participants back to the fundamentals of cardiovascular

LIT
training. Ideally, the session works well on a large oval, however, it can also
2 work well on paths and tracks. (For a very high intensity session try using the
soft sand of a beach!) I I I I I I I I I II I
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with an additional 1 kilometre controlled track.

1 !
Don’t forget to demonstrate and explain correct conduct of the transition
4 prior to commencing each set.

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1. Account for all clients. Class involves rounds: 1. Get to know your clients.

2. Conduct pre-class safety Round 1: 4 kilometres (under pace). 2. Move to the shade, stretch and allow
7 body to return to normal.
checks.
(5 minutes rest as each participant
crosses the line.) 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of soreness.
8 movement activities).
Round 2: 2 kilometres (under pace). Participants 4. Discuss basic nutrition and upcoming
should aim for their 4-kilometre split events.
(minus 1 minute).

“” “”
9 Does anyone have any (5 minutes rest as each participant
Did anyone get any
injuries? crosses the line.) injuries?
(If so, provide alternate (If so, fill in an Injury Incident
exercises.) Round 3: 1 kilometre. Participants should aim Report.)
10 for their 4-kilometre split (minus 30
seconds).

Poor (5 minutes rest as each participant


11 conditioning
“Promote active
recovery during the crosses the line.) SUGGESTEDEQUIPMENT
in new session.” Cones |Stopwatch | First aid kit | Mobile
clients and phone.
12 exhaustion.
3
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 Teamwork eases the load.
BUTTS ‘N’ HEELS Stores Move is a stores-carry challenge that asks 2 teams of participants

STORES
to carry all of their assigned equipment from point A to B (and B to A). It
2 can also be conducted in pairs. To enhance the competition, assign points
to the different equipment and issue penalties for poor lifting technique. I II
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done.

2 !
4 Don’t forget to demonstrate and explain correct conduct of the transition and exercises
(including proper lifting and carrying techniques) prior to each activity.

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1. Account for all clients. Suggested rounds: 1. Get to know your clients.

2. Conduct pre-class safety Round 1 (Practice): 2. Move to the shade, stretch and allow
7 body to return to normal.
checks.
The first round should allow participants the
opportunity to practise correct lifting and carrying 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of techniques. soreness.
8 movement activities).
This can be achieved by having participants move 4. Discuss basic nutrition and upcoming
their equipment between 2 points—20 metres events.
apart.

“” “”
9 Does anyone have any Did anyone get any
Round 2 (Long Haul):
injuries? injuries?
(If so, provide alternate Participants move their equipment over a 200- to (If so, fill in an Injury Incident
exercises.) 400-metre distance. Report.)
10
Round 3 (Finisher):

Participants move their equipment over a


11
Poor
conditioning
“Ensure all equipment
is in good condition 50-metre dash. SUGGESTEDEQUIPMENT
in new clients and appropriate for Stores (for example: hand-weights, medicine
the participants and Handicapping options: vary distance, weighted
balls, tennis balls, bean bags, punching bags,
and poor workout session.” vests, more equipment ... backpacks ... | Cones | Stopwatch | First aid kit
12 technique. | Mobile phone.
4
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 Love running!
BUTTS ‘N’ HEELS
Short interval training involves a series of short runs aimed at increasing participants’

SHORT INTERVAL
cardiovascular endurance. Ideally, the session works well on a large oval, however, it
2 can also work well on paths and tracks. (For a very high intensity session try using the

TRAINING
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Option: during the recovery periods, have clients adopt a plank or a reverse plank hold.
3 MINS

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Don’t forget to demonstrate and explain correct conduct of the transition (for example:
out-and-back method) and any exercises prior to commencing each set.
4

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1. Account for all clients. Set 1 (1:1 work to rest ratio): 1. Get to know your clients.
2 x 2-minute sprint (run out for 2 minutes;
2. Conduct pre-class safety recovery for 2 minutes; run back for 2 minutes. 2. Move to the shade, stretch and allow
7 (Two-minute recovery before next set.) body to return to normal.
checks.
Set 2 (1:1 work to rest ratio): 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of soreness.
4 x 1-minute sprints (out; rest; back). (Two-min-
8 movement activities).
ute recovery before next set.) 4. Discuss basic nutrition and upcoming
events.
Set 3 (1:1 work to rest ratio):

“” “”
Does anyone have any 8 x 30-second sprints (out; rest; back). (Two-min- Did anyone get any
9 ute recovery before next set.)
injuries? injuries?
(If so, provide alternate Set 4 (2:1 work rest ratio): (If so, fill in an Injury Incident
exercises.) 2 x 2-minute sprint (run out for 2 minutes; recov- Report.)
10
ery, 1 minute; run back, 2 minutes). (Two-minute
recovery before next set.)
“Monitor participant
11
Poor
conditioning exhaustion, especially Set 5 (2:1 work rest ration): SUGGESTEDEQUIPMENT
if the activity is being If time allows and depending on participants’
in new clients fatigue level—2 x 1-minute sprints. (30-second Cones | Stopwatch | First aid kit | Mobile
and fatigue. conducted for the first phone.
time.” recovery.)
12
5
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 It’s simple. It’s effective.
BUTTS ‘N’ HEELS
Legs/Arms Extreme is a muscular endurance exercise that uses 2 exercises to

LEGS/ARMS
overload the body (although additional exercises can be included for variety). It uses the
2
countdown method and can be conducted in a small area.
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within the 1 minute after completing the two exercises. I I II I I I I I II

2 !
A suitable lower impact alternative is a controlled squat (use powerbands or hand-
4 weights to add resistance, as required).

3 Don’t forget to demonstrate and explain correct conduct of the transition and exercises
prior to each round.
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1. Account for all clients. Suggested rounds (1 minute each): 1. Get to know your clients.

2. Conduct pre-class safety Round 1: 1 x Power jump | 35 x double-arm bicep 2. Move to the shade, stretch and allow
7 curls. body to return to normal.
checks.
(Recovery: remaining time of 1-minute round.) 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of soreness.
8 movement activities). Round 2: 1 x Power jump | 34 x double-arm bicep
curls. 4. Discuss basic nutrition and upcoming
events.
(Recovery: remaining time of 1-minute round.)

“” “”
9 Does anyone have any Did anyone get any
Round 3: 1 x Power jump | 33 x double-arm bicep
injuries? curls. injuries?
(If so, provide alternate (If so, fill in an Injury Incident
exercises.) (Recovery: remaining time of 1-minute round.) Report.)
10
The 1-minute rounds continue until participants
reach 0 double-arm bicep curls.

11
Poor
conditioning
“Build your exercise
vocabulary. Always have
If participants cannot complete a round within the SUGGESTEDEQUIPMENT
designated timeframe they should be encouraged to
in new clients exercise alternatives recover for the next round. Powerbands | Hand-weights | Stopwatch
and fatigue. in case of injuries or (countdown function) | First aid kit | Mobile
fatigue. ” phone.
12
6
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 A hill is not essential, but it’s definitely more challenging!
BUTTS ‘N’ HEELS
This is a decreasing interval format using the Triangle Drill. All participants

TRIANGLE
start at the same baseline on an assigned cone, they then run forward to their
2 paired cone (colour coded) and back. The farthest right pair of cones is the
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the next (shorter distance) cone. This is repeated every 20 to 30 seconds
until all clients have completed the triangle.
4

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1. Account for all clients. Class involves 3 rounds: 1. Get to know your clients.

2. Conduct pre-class safety Round 1: Full run-through at 30 seconds—sprint 2. Move to the shade, stretch and allow
7 body to return to normal.
checks. up the hill and recovering on the way
down. 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of soreness.
8 movement activities). Round 2: Full run-through at 30 seconds—sprint
up the hill and recovering on the way 4. Discuss basic nutrition and upcoming
events.
down; static exercise at baseline (for

“” “”
example: 5 push-ups).
9 Does anyone have any Did anyone get any
injuries? Round 3: Full run-through at 25 seconds—sprint injuries?
(If so, provide alternate up the hill and recovering on the way (If so, fill in an Injury Incident
exercises.) down. Report.)
10

11
Poor “Ensure the run down SUGGESTEDEQUIPMENT
conditioning the hill is controlled. ”
in new clients Cones | Stopwatch | First aid kit | Mobile
and fatigue. phone.
12
7
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 It’s simple. It’s effective.
BUTTS ‘N’ HEELS
Plyo Extreme is another version of Legs/Arms Extreme. It is a muscular endurance exercise

PLYO
that uses 2 exercises to overload the body (including a plyo activity). Additional exercises can
2 be included for variety. It is uses the countdown method and can be conducted in a small area.
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A suitable lower impact alternative is a controlled squat (use powerbands or hand-weights to


3 !
4 add resistance, as required).

2 Don’t forget to demonstrate and explain correct conduct of the transition and exercises prior
to each round.
5
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1. Account for all clients. Suggested rounds (1 minute each): 1. Get to know your clients.

2. Conduct pre-class safety Round 1: 1 x Power jump | 35 x Belly angels. 2. Move to the shade, stretch and allow
7 body to return to normal.
checks.
(Recovery: remaining time of 1-minute round.)
3. Advise of possible delayed on-set muscle
3. Warm-up (including range of Round 2: 1 x Power jump | 34 x Belly angels. soreness.
8 movement activities).
(Recovery: remaining time of 1-minute round.) 4. Discuss basic nutrition and upcoming
events.
Round 3: 1 x Power jump | 33 x Belly angels.

“” “”
9 Does anyone have any Did anyone get any
(Recovery: remaining time of 1-minute round.)
injuries? injuries?
(If so, provide alternate The 1-minute rounds continue until participants (If so, fill in an Injury Incident
exercises.) reach 0 belly angels. Report.)
10
If participants cannot complete a round within the
designated timeframe they should be encouraged to
recover for the next round.
11 Poor “Build your exercise SUGGESTEDEQUIPMENT
conditioning vocabulary. Always have
in new clients exercise alternatives Powerbands | Hand-weights | Stopwatch
and fatigue. in case of injuries or (countdown function) | First aid kit | Mobile
fatigue. ” phone.
12
8
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 Fatigue each muscle group through a superset of activities.
BUTTS ‘N’ HEELS This is a 2-person circuit involving 4 sets of lower body activities.

2
JELLY Participants work in pairs under the guidance of the instructor. The 2 participants take
it in turns to complete the activity, with the active recovery activity (for example: plank,
crunches ...) completed in-between. I II
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1. Account for all clients. Suggested sets (2 minute drink break between sets): 1. Get to know your clients.

2. Conduct pre-class safety Set 1 (30 seconds each activity): 2. Move to the shade, stretch and allow
7 Siamese squat | Plank | Pulse lunge (L) | Plank body to return to normal.
checks. | Pulse lunge (R) | Plank | Pulse lunge (L & R)—
change after 60 seconds | Plank | Shuttle Run. 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of soreness.
8 movement activities). Set 2 (60 seconds each activity):
Siamese squat | Plank | Pulse lunge (L) with pow- 4. Discuss basic nutrition and upcoming
erband | Plank | Pulse lunge (R) with powerbands events.
| Plank | Squat with powerbands | Shuttle run.

“” “”
9 Does anyone have any Set 3: (30 seconds each activity):
Did anyone get any
injuries? Siamese squat | Crunches | Plyometric lunge | injuries?
(If so, provide alternate Crunches | Plyometric lunge | Crunches | Com- (If so, fill in an Injury Incident
exercises.) bo—plyometric lunge (L & R) + power jump | Report.)
10 Shuttle run.

Set 4: (60 seconds each activity):


Pulse lunge (L & R)—change after 120 seconds |
11
Poor “Monitor technique and
form as participants V-sit—change after 120 seconds | Squat with pow- SUGGESTEDEQUIPMENT
conditioning start to fatigue.” erbands | V-sit | Combo—plyometric lunge (L & R)
in new clients + plyo squat | V-sit | Siamese squat | Shuttle run. Stopwatch (countdown function) | Powerbands
and fatigue. | Hand-weights | Medicine balls | First aid kit
12 | Mobile phone.
9
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 Squatting, boxing, squatting, boxing ...
BUTTS ‘N’ HEELS Boxing Squats is a workout session that mixes up lower body exercises with a bit of boxing.

2
BOXING It is based on 3 rounds of various activities. Feel free to experiment with the activities by
exploring power and speed. Remember to keep in mind your group’s fitness ability and
goals. I II
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1. Account for all clients. Suggested rounds: 1. Get to know your clients.

2. Conduct pre-class safety Round 1 (2 minutes of each activity): 2. Move to the shade, stretch and allow
7 body to return to normal.
checks.
1: Squat down, up, punch. 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of 2: Squat down – hold – punch. soreness.
3: Squat down, drive up, uppercuts.
8 movement activities).
4: Squat down – hold – uppercuts. 4. Discuss basic nutrition and upcoming
events.
Round 2 (30 seconds of each activity):

“” “”
9 Does anyone have any Did anyone get any
6 x Speed punching (fast and light)—swapping
injuries? roles in-between sets. injuries?
(If so, provide alternate (If so, fill in an Injury Incident
exercises.) Round 2 (30 seconds of each activity): Report.)
10
1: Squat down, up, pass the medicine ball.
2: Toe-taps with medicine ball/punch pad.
Poor “Always monitor
3: Squat, duck and weave, punch 1-2. SUGGESTEDEQUIPMENT
11 conditioning the performance of
4: Tuck jump, punch 1-2.
participants and adjust Boxing mitts | Inner liners or wraps (recommend
in new clients recovery periods as
and poor If time allows, continue 30-second drills. participants buy their own) | Boxing pads |
required.” Ground mats | Stopwatch | First aid kit | Mobile
12 technique. phone.
10
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 A classic treasure hunt crossed with team orienteering.
BUTTS ‘N’ HEELS This session can be completed as one big group, or as two or more teams
of equal ability. (Note: each team is to be led by an instructor.)
2
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to run to different locations to find the answers within a predetermined timeframe. I II
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If competing in groups, the winning team does not have to undergo the penalty (for example:
100 push-ups).
4

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1. Account for all clients. The group is to tell the instructor in which order 1. Get to know your clients.
to complete the questions. The instructor is to
2. Conduct pre-class safety 2. Move to the shade, stretch and allow
safely guide them. body to return to normal.
7 checks.
Points are awarded when the whole team arrives 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of to the location (safely) and answers the question soreness.
8 movement activities). correctly.
4. Discuss basic nutrition and upcoming
events.
Optional: include equipment (for example: med-

“” “”
icine balls, small hand-weights, ropes ...) in order
9 Does anyone have any to turn the lesson into a military-style equip-
Did anyone get any
injuries? ment-run program. injuries?
(If so, provide alternate (If so, fill in an Injury Incident
exercises.) Don’t forget to gauge the fitness level of each Report.)
10
group and ensure they are capable of completing
the optional activities.
“All groups should be
11
Poor appointed an instructor Allow a drink break regularly (it is possible to SUGGESTEDEQUIPMENT
conditioning in and all group members
new clients. award points for the drink break too). First aid kit | Mobile phone | Additional
should move together.”
equipment (optional).
12
11
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
AMAZING RACE
RULES
• Questions can be answered in any order.
• Teams must stay together and cannot send out scouts to find answers.
• Points are allocated for correctly answering each question.
• Points are awarded only when the entire team reaches the location and
provides the instructor with the answer.
• Any unsafe behaviour will result in loss of points and penalties will be applied
immediately.
• Instructor decisions are final and are not to be questioned. Instructors are
there to motivate and challenge the team but primarily to ensure safety.
• Participants must run or jog everywhere. Points will be deducted for every step
walked per participant.
Don’t be late. Penalty for arriving at least 1 second after [TIME] is -50 points!

QUESTIONS
“” Make sure you read all the questions and then workout your plan.

[1] How many stairs are there at the southern end of the beach? 70 points
[2] Is there a slippery slide in the park? 20 points
[3] Run up and down the nearest hill 3 times (bottom to top). 20 points.
[4] Where is the nearest cricket pitch? 15 points
[5] How many lights are on the ………………? 10 points
[6] What time does the ……………… open? 80 point (this
should be a
fair distance
away)
[7] How many speed humps are there from the entrance of the 20 points
……………… to the ………………?
[8] Run the fitness track for points. 90 points
each time
[9] What is the address of ………………? 15 points
[10] Go to the entrance of ……………… and complete 10 push-ups and 20 points
10 squats.
[11] How many 4WDs are parked in the car park at ………………? 10 points
[12] How many AFL posts are there on the ……………… oval 20 points
[13] What is the address of the nearest shops? 40 points
[14] How many bins are there around the fitness track? 10 points
[15] What is located on the corner of ……………… and ………………? 5 points
[16] What is the number plate of instructor ………………’s car? 20 points
[17] Every push-up, sit-up, dip or squat jump is worth ... 1 point each

12
BOOTCAMP ALLIANCE |TRAINING PROGRAMS
1 Love lunges?
BUTTS ‘N’ HEELS
Lunge day is a great lesson that challenges participants of all fitness levels.
2
LUNGE DAY Partner everyone into handicapped pairs (fastest with slowest). Group 1 (the
slower group) begins lunge walking to a turn-around marker; Group 2 (the
faster group) sets out on an out-and-back run to the turn-around marker. When Group 2
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returns, they tag their partner and begin lunge walking from that ‘tag’ point. The partner
3 then conducts an out-and-back run. MINS

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After each tag/change-over, the run distance and lunge walk becomes shorter as the

4 !
entire group gradually moves closer to the turn-around marker (which is the finish).
4

3
5
IIII
IIIIII IIIII IIII
IIIIII IIIII IIIIIIII
IIIII III

WARMUP MAINWORKOUT COOLDOWN


IIIIII IIII

IIIII IIII

IIIIII IIII

IIIII IIII

IIIIII IIII
IIIIII III
IIIII

IIIII
IIIII
IIIIII

IIIIII

IIII
IIIIII IIIII IIIIII IIIII IIIII III

6
IIII IIII IIIIIIII

1. Account for all clients. As described above. 1. Get to know your clients.

2. Conduct pre-class safety Alternatively, do 2 rounds of a shorter distance (400 2. Move to the shade, stretch and allow
7 metres takes approximately 20 minutes). body to return to normal.
checks.
Or, instead of lunges—step, step, squat (instructor to 3. Advise of possible delayed on-set muscle
3. Warm-up (including range of carry boxing mitts). soreness.
8 movement activities).
4. Discuss basic nutrition and upcoming
events.

“” “”
9 Does anyone have any Did anyone get any
injuries? injuries?
(If so, provide alternate (If so, fill in an Injury Incident
exercises.) Report.)
10

“Be aware of knee


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Poor injuries caused by lunge SUGGESTEDEQUIPMENT
conditioning in walking.
new clients. Stopwatch (countdown function) | First aid kit
| Mobile phone.
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