I received a box in the mail last week from Jonathan C. Smith. Jonathan is a industrial designer and fitness enthusiast from Tennessee. Inside the box was a set of Spyder 360 prototypes. Watch the video to see how cool these are! They can be used in your training, training clients and training groups. You’ll […]
I received a box in the mail last week from Jonathan C. Smith. Jonathan is a industrial designer and fitness enthusiast from Tennessee. Inside the box was a set of Spyder 360 prototypes. Watch the video to see how cool these are!
They can be used in your training, training clients and training groups. You’ll definitely want to experiment with them and come up with your own unique exercises in addition to the dozens and dozens of exercises that are already “invented”.
If you like what you see, you might want to jump over to The Spyder 360 kickstarter campaign and support them. Here is the link -> Spyder 360 Kickstarter
I’m sitting here in my home gym, sweating, burning calories. I just had another kick ass workout with “the ultimate conditioning tool”, The Sledgehammer.
My sledgehammer weighs only 8lbs but it has done a number on me for the last 20 minutes. Here is “The Sledgehammer Workout” #6:
As I explain the exercises, imagine everyone in your bootcamp with a sledgehammer. Surely they have one in their garage or shed. If not, consider asking them to get one. Either way, someday they’ll need one and if you choose to start using sledgehammers in your bootcamp, you’re in for a killer surprise.
Sledgehammer Warm Up:
- Torso Twists x 10
- Biceps Curls Right/Left x 10
- Alternate Triceps Extensions Right/Left x 10
- Alternate Lateral Raises Right/Left x 10
- Shovel Right/Left x 10
- One Legged Forward Reach (Hamstrings) Right/Left x 10
- Squats (with Sledgehammer across upper back) Right/Left x 10
Sledgehammer Workout #6
7 exercises, 30 seconds each, 5 seconds transition time, no rest until 3 rounds have been completed. I used a Muscle Driver USA programmable interval wall timer ( love it). You can find free apps for your smart phone that have programmable timers. I have a paid app called ” Seconds Pro”.
- Forward/Backward Russian Jumps x 30 seconds. Set the sledgehammer on the ground horizontally in front of you. Begin the 30 seconds by performing russian jumps forward (over the handle) and backward (over the handle). Maintain the russian jump position.
- Adductor Wide Squat x 30 seconds. With the handle in front of you vertically, sledgehammer head on the ground, hold the handle with both hands, feet WIDE, squat down deep until you feel a stretch in your inner thighs and stand back up. Squeeze the glutes. Continue for 30 seconds
- Push Up Variation #2 x 30 seconds R/L. See image below. By the 3rd round, my shoulders and chest were on fire so I had to put my knees on the ground after about 10 reps. Do what you have to do.
- Back Squat and Press With A Twist x 30 seconds R/L. Place the sledgehammer across your back and squat down. On the way up press the sledgehammer overhead and slightly twist away from the head of the sledgehammer. Due to the gravitational pull, you’ll feel this in your core.
- Alternate Upright Rows x 30 seconds R/L. You can do this with one or two hands depending on your capabilities. I used one hand. In a standing position, start with the handle horizontally down in front of you. Lift the handle to the chin or slightly higher and lower. Works shoulders and traps. You’ll appreciate the brief rest on this one.
- Biceps Curl x 30 seconds R/L. From a standing position, perform a biceps curl with the head of the sledgehammer. Hold the elbow slightly out in front of you for an extra bit of intensity. Lower slowly. Use the other hand to hold the bottom part of the handle steady. Squeeze the handle with both hands as you’re doing this.
- Reverse Sledgehammer Lunge x 30 seconds. Similar position as the Adductor Squat above except do alternate reverse lunges making sure to keep the torso high and to get a good stretch.
Do 3 rounds non-stop. This is the beginner level! Intermediates go 45 seconds, Advanced go 60 seconds and start adding in advanced exercises like Sledgehammer Burpees, Sledgehammer Mountain Climbers and more.
I burned 220 calories in 20 minutes in the beginner level and my heart rate stayed between 111-133 most of the time (Fat Burning). I’ve completed 12 new sledgehammer workouts that I’m adding to The Sledgehammer Workout and I know you’re going to love them if you’re looking for something new. You can currently get The Sledgehammer Workout here – it has a ton of stuff in it already to keep you busy.
P.S. I was fortunate enough to receive a prototype of The Spyder 360 yesterday. These bad boys are light, portable and are like push ups handles with rollers on the bottom. You can work your core unlike anything I’ve ever tried. They’re EXTREMELY sturdy. You can do multiple exercises, attach your feet and do some crazy stuff. These are perfect for bootcamps! My friend, Jonathan C Smith is an industrial designer and created these. He sent me his last pair, his very own pair. He recently took this pair to The Arnold Classic in Columbus, Ohio where he had a booth. Tons of bodybuilders, fitness enthusiasts tried out this very pair. I’m going to do an unboxing and review of the prototypes in the next post on this blog. Stay tuned. In the meantime, check out his kickstarter campaign here. You’ll see images, videos, details and scenes from The Arnold Classic!
I always come back to sprints.
What exactly is sprinting? It’s getting to max speed as soon as possible.
Here’s why I love them:
Sprinting helps the body better tolerate lactic accumulation that takes place during anaerobic activity.
- Sprinting allows the body to become less fatigued during intense exercise. I can always tell who’s bootcamp conditioned and who’s coasting. Sprints will tell the story. I use them regularly in my own training as well as my clients. I look for hills, stairs and nice flat straightaways.
Sprinting increases your energy storage capacity allowing you to train harder and longer.
- Sprinting builds “bootcamp mental toughness” which will serve our clients in all walks of their lives.
- Sprinting builds the muscles of the glutes and hamstrings.
- Sprinting will elevate metabolism long after the workout resulting in a higher caloric burn.
If you use sprints regularly in your training, everything improves. Your body becomes more efficient in its day to day processes, your work capacity improves, and your overall conditioning is elevated.
The secret with sprint training is to make sure that you’re progressing. A well planned spring program does just that. A program should include volume training, intensity training and variety to avoid boredom.
Add “pop sprints” to your arsenal. To do pop sprints, start off on your knees. On the bootcamp instructors “GO!”, pop up onto your feet and sprint the required distance. Tough? Hell yes! Results? Oh, yes!
Here’s a great sprint workout that you can use in your bootcamp (no pop sprints in this workout):
Straight Ahead Speed
2 X 100 yard sprints (1:3)
If you’re interested in adding a sprinting component to your bootcamps to freshen things up, check out my video below of “Superhero Sprints”.
(The following is a guest post from fellow bootcamp trainer, Leigh Little)
Ahhh, pushups. They’re in almost every bootcamp in some form or another. The beauty of the pushup is that it can be performed anywhere with no equipment and is a great “go to” exercise for building arms, chest, and core strength. The downside is they can get boring, quickly. If you hear your bootcampers groaning over another round of pushups, these new pushup games might be just what they need to break the monotony. And if they complain, let them know that some of these are performed by third graders in PE class. These can be done in short time intervals at the end of the workout to really burn out the chest, arms, and core and “finish” your bootcampers.
The Macarena Pushup
Bootcampers assume the pushup position. They reach forward with their right hand while supporting themselves with their left arm. Then switch and have them raise their left hand while supporting themselves with their left arm. Then give them the following commands in between pushups:
- Right hand forward and turn palm up – return.
- Left hand forward and turn palm up – return.
- Right hand to shoulder-return
- Left hand to shoulder-return
- Right hand to ear-return
- Left hand to ear-return
- Right hand to waist-return
- Left hand to waist-return
- Right hand to hip-return
- Left hand to hip-return
- Burpee jump up, quarter turn and repeat.
Ball Tap Pushups
Give each bootcamper a tennis ball. Instruct your bootcampers to assume traditional pushup position and have them place a tennis ball on the ground in the middle between their hands. The instructor can call out the following commands between pushups. Try for either time or reps.
- Tap the ball with right hand. (ball does not move)
- Tap ball with left hand. (ball does not move)
- Move the ball from side to side.
- Touch the ball with right elbow, then left.
Two bootcampers face each other and assume standard pushup position. Have them perform a pushup then tap right hand to right hand, then perform a pushup and tap left hand to left hand. Continue alternating for a specific time period.
Bean Bag Push Ups
Materials Needed: Crate or Box about 1 ½ feet high, bean bags.
Place four bootcampers on each side of a crate or box in pushup position. Four bootcampers can form a team. Give them each four to five bean bags. Have them perform a pushup then place a beanbag on the edge of the crate or box with their right hand. Then have them perform a pushup and place a beanbag on the edge with their left hand. Continue this until all bean bags are on the crate. Then have them perform a pushup and remove the bean bag with the right hand, then pushup and remove the bean bag with the left. Continue with this for a specified time period. Points can be awarded for the number of bean bags placed and removed.
Tennis Ball Roll Push Ups
Assign two bootcampers to a team. One bootcamper is in the pushup position while their partner stands behind them with the tennis ball. The partner with the tennis ball rolls the ball under the person in the pushup position. The pushup bootcamper catches the ball and tosses it back to the partner over their shoulder, then completes a pushup. This continues for either time or reps, then have partners switch.
Be sure to have your bootcampers stretch after pushups. Stretching is often neglected in bootcamps. Here are two easy stretches for the chest:
- Face the corner of a room, stretch arms out to the side in line with shoulders. With elbows at right angles put pressure on arms to stretch your chest by leaning into the wall for 20 seconds.
- Stand up with feet shoulder width apart. Hold a band or towel in each hand. Raise both arms above and behind your head. Pull against the band or towel with each hand. Hold for 20-30 seconds.
PS – If you’re looking for even more pushup variations and ways to finish your bootcamp workouts, finishers are a great way to bump intensity in your bootcamps. Mike Whitfield’s Workout Finishers 2.0 is a complete series you can implement immediately. He’s got his own pushup variations included with his 51 workout finishers and 119 Get You Shredded Exercises. It comes with Density, Metabolic Circuit, Ladder, Gauntlet, and Superset finishers, and a complete Exercise Library along with HD videos.
Check it out here – it comes with a 60 day money back guarantee if it’s not a good fit for your group or bootcamp training.
Mom of 2, Business Owner, Trainer, Fitness Nutrition Specialist. These days you can find me on my new youtube channel called Fast at Home Workouts at www.youtube.com/user/fastathomeworkouts where I post weekly free workouts that are easy to do at home or on the go. What am I up to today? I’m working on an exciting new hooping workout DVD with www.canyonhoops.com “There will be a day when I can no longer do this. Today is not that day”