Find out how fellow bootcamper, Leon Melnicenko went from running a bootcamp of about 7 people to exploding it to over 70 people by just having fun! When you come across a quality resource, snap it up. You’ll refer back to it over and over again and won’t have to waste time trying to come […]
Find out how fellow bootcamper, Leon Melnicenko went from running a bootcamp of about 7 people to exploding it to over 70 people by just having fun!
When you come across a quality resource, snap it up. You’ll refer back to it over and over again and won’t have to waste time trying to come up with your own games and workouts at the last minute.
I am proud to give this new resource a big thumbs up! Click here to find out more and to see all of the current bonuses!
P.S. I believe in practicing what I preach. Am I as fit as I think I am? Find out how I did competing against the FITTEST people in Austin, Texas on June 13th at http://scottyorkfitness.com/new-challenge-operation-austin-fittest-2015/
Not only do I have a little bootcamp at my church, I work as an outdoor educator with a year round camp and retreat center. I know you like wacky fitness games as I have the ebook of yours (Bootcamp Fitness Games). Here is one (Rubber Chicken Baseball) that I do at the camp and then used it for bootcamp.”
WACKY IS RIGHT
I’ve gotten a lot of fun feedback from those of you who have been running your own bootcamps over the years. You’ve told me how including fun games in your bootcamp is now a must and that the biggest rule that we’ve all learned is to KEEP IT SIMPLE.
We’ve learned not to get too complicated with exercises or rules. Keep the activities short, keep the energy high. Know when to move on to the next game or activity – always leave your people wanting more, not wondering when it’s going to be over
Having said that, here is ..,
RUBBER CHICKEN BASEBALL
(Anne says “at bootcamp we used a medicine ball.”)
HOW TO PLAY:
- Two teams of equal number.
- Team A will line up one behind another and Team B is just together.
- Hand Team A a rubber chicken or med ball. A designated player from Team A is to throw it as far as he/she can.
- Team B is to run to where it landed then line up and begin passing it over under over under to the end of line (or side to side as shown below)
- Meanwhile Team A has made a circle and someone is running around it and slaps the one hand that is held out. “One” is yelled and they keep running around and keep counting the runs, example – “Two”, “Three”, “Four”, etc. UNTIL they hear “Chicken” yelled out by the other team.
- When Team B has reached the last player, they then throw the object (med ball or rubber chicken) as far as possible.
- Team A must all run to it line up and pass over under or side to side and back until the end of the line is reached.
- While Team B is now running around the circle and counting their runs until Team A yells “Chicken” throws it and so on.
- A new runner should be selected each time and the runs are cumulative.
- The game ends at a set # of runs or when time is called.
The funny thing about it is that if you don’t say anything, most groups make a big circle like holding hands when they could just bunch up in a tight one.
We use this as a team builder for a low challenge course at camp then talk about who was the leader, the importance of communication. My ladies at church were breathing hard and laughing.
Hope it makes sense and maybe you will try it sometime. Good for all ages and fitness levels.
Now can you imagine being out at a park playing this game? You’re throwing a rubber chicken around, running, circling up, counting and then yelling “Chicken”!
That’ll keep the neighbors talking…
Amazon has rubber chickens just in case you can’t find one. Currently, their around $6.00 and shipping is free.
Have a great day!
I dug up this crowd pleaser yesterday, used it in my own training and decided that it was worth sharing with you.
It’s called “Eleven” and here’s how you do it:
- Lying on your back, legs together, straight up in the air, lower slowly over 10 seconds until your heels are just above the ground
- Hold for 10 seconds
- Reverse crunch x 1 rep
- Lying on your back, legs together, straight up in the air, lower slowly over 9 seconds until your heels are just above the ground
- Hold for 9 seconds
- Reverse crunch x 2 reps
- Lying on your back, legs together, straight up in the air, lower slowly over 8 seconds until your heels are just above the ground
- Hold for 8 seconds
- Reverse crunch x 3 reps
- Lying on your back, legs together, straight up in the air, lower slowly over 7 seconds until your heels are just above the ground
- Hold for 7 seconds
- Reverse crunch x 4 reps
Continue on in this manner until you get to 1 second and 10 reverse crunches.
Below is a video that I made to help understand how this works for you visual folks.
Before doing this, because it’s so concentrated on the core and lower back area, you definitely want to stretch out the core and lower back. Some people may complain that it hurts their lower back but that’s because they should:
- Place their hands underneath their butt while doing the exercise
- Take a break during the exercise and join back in when they are ready. Over time their lower backs will become strong enough to endure the entire set
- BE AWARE THAT THIS IS A DECEPTIVE EXERCISE. YOU MAY NOT FEEL IT TODAY, BUT YOU MIGHT IN 24 HOURS. START WITH 5 REPS OR LESS
To make it even more advanced, simply add ankle weights OR you could up the reps and call it “Fifteen”, “Twenty”, etc.
INCLUDE THIS MINI-WORKOUT INTO A FULL WORKOUT
You could create a full body workout with this drill (“Eleven”) by adding the following:
- 40 body weight squats
- 30 sledgehammer strikes
- 20 push-ups
- 10 pull-ups, ring rows, or body weight “pull downs” where you lie face down and simulate the pull down motion. Keep you legs off of the ground while doing this to make it harder.
- 1 minute walking lunges out, 1 minute walking lunges back
REPEAT AS DESIRED reducing the reps to 30, 20, 10, 5, 30 sec out/30 sec back and of course include the “Eleven” drill in there.
There! You’ve got a full bootcamp workout ready to rip!
FITNESS WORKOUT IDEAS
The above is an example of the types of workouts that you get with Fitness Workout Ideas Volumes 1, 2 and 3. These are actual workouts that I’ve used in my own bootcamps since 2005. They’re proven and they work.
Fitness Workout Ideas Volume 1 includes 20 workouts with short helpful videos to fill in the gaps.
- First Light
- Land Assistance
- and 17 MORE!
Fitness Workout Ideas Volume 2 includes 15 workouts with videos.
- Lock In
- and 12 MORE!
Fitness Workout Ideas Volume 3 includes 20 MORE workouts with videos.
- The Russians Are Coming
- The Rain Workout
- and 17 MORE!
Currently, Fitness Workout Ideas Volume 1-3 are included as FREE BONUSES when you grab my Bootcamp Fitness Games product.
Read all about how you can get 76 bootcamp games and workouts here!
Failure is success in progress.
It’s what most of us want more of. When I’m pinched for time, more often than not, I turn to kettlebells. You can do SO much with them in so little time, anywhere. After a quick warm up, one of my longtime favorite kettlebell “quickies” looks like this:
- 6 KB Clean and Presses
- 6 KB Cleans
- 6 KB Rows
- 6 KB Stiff Legged Deadlifts
- 6 KB Push Ups
Rest up to 45 seconds and repeat – but this time start with the push ups and work your way back up and finish with the 6 KB Clean and Presses.
Here’s a video that I did for my clients and I think you’ll find it useful if you want to implement it into your training or your bootcamp training.
THAT’S HOW I DID IT THEN, HERE’S HOW I DO IT NOW
So, yeah, in the video above I’m using two 35lb kettlebells and over time it becomes too easy. So I’ve tweaked it a bit and now I use two 53lb kettlebells and do the same exercises and reps EXCEPT I do 16 reps on push ups instead of 6. I repeat the entire drill two times (sets).
My goal is to complete the entire 2 sets in 4:00 minutes or less using good form while training safe. Trust me, as you get tired, kettlebells take A LOT out of you – grip, cardio, overall body strength. You have to stay focused when using kettlebells but there is a feeling that you get unlike any other piece of equipment.
HISTORY AND BENEFITS OF KETTLEBELLS
Kettlebells have been in existence for many centuries and have been used successfully to enhance the performance of a wide group of individuals ranging from military personnel, Olympic athletes and the general population. As a strength and conditioning professional, I consider it my responsibility to evaluate and deliver the highest quality information and workouts to my bootcampers and athletes. This is why I use kettlebells regularly in my training as well as in my clients.
- Kettlebell training produces strength at extreme ranges of motion. This longer range of motion recruits a stretch reflex, which increases your ability to produce force, change direction and be more agile. This stretch reflex is a naturally occurring neuromuscular function and kettlebells do an outstanding job exploiting it to better your performance.
- Kettlebell training exposes your weaknesses and corrects imbalances. Since kettlebell training is usually performed one limb at a time, it does a great job of exposing weaknesses and imbalances throughout your entire body. This weakness may come in the form of grip endurance or one shoulder being tighter than the other. Regardless, within moments of kettlebell training, these deficiencies will be exposed and allow you to address them.
- Kettlebell training creates strong yet flexible joints structures. Kettlebell training increases the demand for dynamic joint stabilization which reduces the potential for injury and allows for more efficient force production. The kettlebell’s offset center of gravity plays havoc on control and forces your entire body to participate in the movement, recruiting more muscles and joints, providing a much more realistic approach to conditioning.
- Kettlebells exploit endless exercise variations with just one tool. Simply by changing your grip or repositioning the kettlebell you can change the entire feel and complexity of the movement. This feature alone makes kettlebell training essential in a large group setting or team environment. This feature also allows you to get the most training from one kettlebell. You can progress from easier drills to very advanced versions using the same size kettlebell, reducing the need to acquire a large selection of kettlebells.
- Kettlebell training teaches your body how to absorb force and redirect it. Since so many kettlebell drills are performed over every joint in the body, you train yourself to absorb force over the longest range of motion possible, using as many joints as possible.
- Kettlebell training bridges the gap between strength training and cardio; sport doesn’t respect the difference.
- Kettlebell training allows you to never miss your workout. Train anywhere, the local park, beach, outside or inside.
- Kettlebell training creates an iron will. Kettlebell ballistic drills done for high repetitions require you to reach deep down inside you and see what you’re made of. The ability to drive forward through a grueling set of kettlebell snatches is what a champion’s mindset is made of; this must be experienced to be believed.
Try the kettlebell drill that I demonstrate in the video above and try to beat my time (less than 4 minutes for 2 sets). Use a weight that challenges you, but doesn’t create an unsafe movement.
If you like these kinds of kettlebell challenges and want to see more, click here.
For my in depth video review of Ultimate Kettlebell Bootcamp Workouts that are awesome for you bootcamp, click here.
Bootcamp Fitness Games YouTube Channel
Scott York Fitness YouTube Channel
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