If you love coming up with fresh bootcamp workout ideas to keep your clients engaged, but don’t always have time, this is for you.
I’m going to share with you my secret bootcamp source for coming up with, and generating fresh bootcamp class ideas quicker than you can say ‘bobs your uncle’. This works for group trainers as well as personal trainer.
It’s quite a simple process that once you learn, you’ll never forget.
Let’s dive in.
How To Generate Unique Bootcamp
Workout Ideas By Recycling Your Old Workout Plans
Exercise 1: Dig out your old workout plans. You’re looking for workouts at least 2-3 months old. The older the better.
Now, you might not realise it, but your old workouts are a great foundation on which to build new ones. The reason why is because your knowledge, ideas and experience since writing them has grown.
The first step is to pull out 1 of your old bootcamp ideas and have a go at restructuring it. Your goal is to turn it in to a brand-new workout.
- Team game
- Circuit training workouts
- Partner challenge
- Finisher drill
Here are a few things to experiment with.
- Create finishers by shortening existing workouts
- What 1 thing would transform the workout? (add a or take away a running element, reps instead of time etc)
- Cut the length or increase the length of the workout.
- Add in a paper, rocks, scissors elemente
- Add in different equipment like resistance bands, slam ball, sledge hammer & tyre, boxing pads etc)
- Have players draw exercises from a deck of cards (each card has an exercise written on)
- Have players roll dice to select exercises (or roll for each other)
- Turn a timed based workout in to a rep based workout, and visa versa
- Add a coin toss element with a reward or a consequence attached
- Add a running element (timed run, shuttle sprints, partner relay etc)
- Instead of 1 minute per exercises use intervals. (1, 2, 3 or 4 minute, 20 on, 10 off)
Sometimes it can be as simple as switching out your exercises for new ones. If you’ve got a large collection of bootcamp workout ideas that have a concept behind them (I.e. Ladder drills, Tabata, EMOM, AMRAP), then switch out the exercises. Just doing this will give you loads of fresh workouts.
You can go even further than this. Lets say you’re switching out the exercises for an AMRAP drill (As many rounds as possible), or whatever. Instead of having a variety of exercises, you can stick to just 1 body part. For exercise..
- AMRAP 1: 6 Upper body exercises
- AMRAP 2: 6 Core exercises
- AMRAP 3: 6 Lower body exercises
Now you have 3 killer new workouts instead of 1.
I think you’re going to be very surprised at what new bootcamp ideas pop in to your head when you try exercise 1. It’s a fun exercise and one of the best ways to generate new workout ideas fast.
Here’s an example..
I started with the Fender Bender workout and turned it in to the H-Bomb workout.
Bootcamp Workout Ideas 1: Fender Bender Circuit
Equipment: 9 Markers
Time: 30 Minutes
Method: Give each marker an exercise then split the group in to 2 teams.
- Repetitions : 20 per exercise, 10 for beginners.
Round 1: Nominate a team captain for each team.
Step 1: Team 1 completes the circuit (all 9 exercises) moving anti-clockwise. And team 2 completes the circuit moving clockwise. The first team to do it wins. Once teams finish they must jog around the circuit clockwise. Once the last team has finished keep the jog going for a further 2 minutes.
- Teams can move on to the next exercise once each player has finished the last. The team captain must direct the group.
Round 2: Same as round 1. This time teams start on different sides.
Bootcamp Workout ideas 2: H-BOMB!
Equipment: 9 Markers
Time: 25 Minutes
Method: Give each marker an exercise set a 20 repetitions each.
Step 1: Players complete exercise 1-8 in any order. After each exercise they also complete 10 burpees and 4 laps around the circuit. As players finish, record their times. Repeat this test at a future training sessions. Players must attempt to beat their times.
Note: Players will finish at different times. When they do, ask them to jog around the circuit clockwise until the last player finishes. Or have them complete long (50m) sprints. Sprint, walk back, repeat.
- If you’re running a beginner bootcamp, show modifications of each exercise for the above workouts.
How To Generate New Bootcamp
Training Routines From Your Old Diagrams
Exercise 2: I usually draw a diagram with each new workout I create (like the ones above). Over the years I have used these diagrams as a starting point to create new workouts. I’m always surprised at what I come up with, and I think you will be too.
Here are 8 diagrams. Your task is to create a new bootcamp workout or drill (team game, circuit, partner, finisher etc) to go with each one. Think you can do it? Although these diagrams where used to created group workouts, if you’re a personal trainer you can still use them.
How To Generate New Bootcamp
Training Drills Using A Check List
Exercise 3: If you’re designing your workouts from scratch you’re going to have a hard time. Here is a simple checklist that you can use to draw inspiration from each time you create your bootcamp workout ideas for the week.
- Team games: Tag, relays, mirror, paper, rocks, scissors, coin toss, musical statues etc.
- WOD: Workout of the day. Work down a long list of exercises. Reps reflect ability.
- Circuit training workout: Point based, hill, partner, HIIT, reps, time/time keeper)
- Partner bootcamp: Ladder drills, alternating tabata, sprints, rep count, 10 down to 1, resistance bands etc.
- Dice/card workouts
- Finisher drills (3-7 minutes)
- Double or quits: Anytime a forfeit is activated at class, players can flip for double or quits.
- Fitness test – Rep/time based. Cardio, strength, endurance, cross training style, circuit based etc.
- Micro Fitness Tests: Conduct at the start, then again towards the end of the session. Beat your score.
- Team bootcamp: 2 Teams compete for points.
- 3 Person drills: 1 Rest, 1 exercise, 1 sprint. Players switch by your command.
- Types of Relay: Shuttle sprints, long sprints, partner sprints, team etc.
- EMOM: Every minute on the minute. The goal is to maintain a set rep range based on a players ability.
- Tabata: 20 work 10 rest. Incorporate mini fitness games between rounds, a timed run or a set of shuttle sprints.
- Modified Tabata: 40 work 20 rest – 50 work 10 rest etc.
- AMRAP: As many rounds as possible (10 For 10: 3 Exercises, 10 reps of each. As many rounds as you can in 10 minutes).
- AMRAP: As many reps as possible (10 exercises 2 minute each. Record all reps)
- AMSSAP: As many supersets as possible (antagonist superset, agonist superset, unrelated supersets)
- Tyres: Tyre flips, partner carries, dips, agility ladder, sledge hammers etc.
- Movement based: Side shuttles, 100m sprint, mini hurdles, 10m shuttle sprints, animal movements, agility drills etc.
- Speed march: A speed march covers a set distance (i.e. 10k) in 2 files by walking and jogging. I.e walk for 1, run for 2.
- Copy Cat Challenge: Players imitate each other or the instructor. Simons says?
- Ladder drills: I.e. 8 Exercises 5 reps each. Then 10, 15, 20, 25 etc. See how high you can go.
- Switch scores: Players attempt to beat each other’s scores.
- Pyramid Drills: 5 Exercises, then 4, 3, 2 1. At the base you have 5 exercises, then you work up the pyramid 4, 3 2, 1.
- Suicide sprints: Make as long or as short as you want. Reverse suicides. Start at the top and work back.
- Challenge The Tempo: Walk, jog, sprint. 25, 50, 75, 100% effort required. Switch between the 4 percentages.
- Time under tension: Isometric exercise one after the other.
- HIIT – High Intensity Interval Training. (Tabata, Meta-fit, Insanity etc)
- ARC Circuits: Active recovery. The only rest players get is at a low intensity I.e. Walking, jogging etc.
- Speed training (Long sprints, shuttle sprints, mini hurdles, reaction drills etc)
- Agility drills: Weaving in and out of markers, copying partner’s movements, agility ladder etc.
- WOD: Workout of the day (crossfit style workouts).
- Animal bootcamp: (Utilizing exercises such as bear crawl, kangaroo hops, lunge walk, gorilla jumps (burpee jump forward).
- ROPE – Rate Of Perceived Exertion (Players are rewarded points on hard they appear to be working)
- Team Completion Circuits: 2 or more teams complete a circuit for points.
- AMSAP – As Many Sets As Possible (I.e. Set 1 = 10 burpees)
- 3 Minute finishers: 3 Exercises one after the other as humanly fast as possible (It’s tough).
- SOP – Stack on top drills (I.e. Exercises completed during the session are stacked up for a final finisher)
- Build your own workout: Players choose their own exercises of a tabata/ladder/circuit workout)
- Build your own finisher: I.e. 6 mini tasks written on a board. Each player chooses 3.
- Obstacle: Map out a large circular route (1 mile) with exercise tasks.
- Points For Position: Players are awarded points depending on what position they finish.
- Elimination Drills: Players vote off exercises
- Team Elevation Circuits: Circuits utilizing a hill or set of stairs.
- Musical Finisher Drills (YMCA, Thunderstruck, Thunder, Hit the road jack etc)
- Fartlek training: Type of interval training
- Workouts Using Dice: Roll for set exercises, time, board games, forfeits, eliminating exercises etc.
- Ice Breaker drills
- Individual challenge: Complete a set task, reps or rounds. Work at your own intensity.
- Time trials: A Set task completed for time, or given a set time to complete a task.
- Bootcamp Triathlon: Cardio task (running), strength endurance task (AMRAP), animal movement task (bear walk).
- Beat the trainer: Group points are turned in to seconds. Trainer completes set exercise.
- Story based drills: Players follow a descriptive story with exercises embedded.
- Military style bootcamp.
- Cardio bootcamp: Mini/Human hurdles, agility, sprints, cardio based exercises, aerobics etc
- 10 For 10: 3 Exercises, 10 reps of each. As many rounds as you can in 10 minutes.
- Board games: Snakes and ladders, Monopoly bootcamp, Battle ships, scrabble etc.
- Themed workouts: Olympics, Super Mario, Star Wars, Star Trek, Pac Man, Game of Thrones etc.
- Split rest: One player works whilst the other rests etc. You can create a whole workout around this.
- Tag games: Freeze tag, tunnel tag, toilet tag, blog tag, British bull dog, hare & hounds etc.
- Paper, rocks, scissors: Integrate in to a team game, circuit, challenge. You can do this during rest periods.
- Coin workouts: Heads or tails
- Votes: Players vote off exercises until 1 remains.
- Random generator: Exercises are chosen at random (Bingo balls, cards, dice etc). Good for finishers & circuits.
- Tall order: Each players decides which order they complete a list of exercises in.
- HIT Shrink: (I.e. 6 exercises. Each new round the last exercise is removed until 1 remains.
- Battle matrix: See Workout Design Club for detailed explanation.
- Selector: I.e. 4 exercises (1 minute each). Choose favourite, complete for 4 minutes (20 on, 10 off). Multiple rounds.
- Beat the ladder: I.e. 6 exercises, 20 reps of each then 19, 18, 17 etc. Set time for completion.
- Board clearance: Sticky notes on a board with exercises on. Teams clear the board. Most sticky notes wins.
- Black jack: The object for the player is to draw cards totaling closer to 21, without going over than the dealer’s cards.
- Poker: Complete exercises in small teams. Teams draw cards. Best hand wins
- Zero rest Tabata: Each 10 second rest segment is spent in the plank. It’s tougher than you might think.
- Controlled Intensity: I.e. In partners, the runner dictates the exercise duration for their partner.
- Grid Circuits: I.e. 12 exercise markers form a grid. In partners, players take turns to complete the entire grid.
- Memory: Players score points for remembering thing.
- Inclusive: The group (as a whole) must hit a specific target. If hit a forfeit is activated for the instructor.
- Equipment carry: 2 Teams race opposite ways around a circular route with your equipment divided between them.
- Descending sprints: Shuttle sprints that descend in time with rest in between rounds.
- Point multiplier: Teams multiply their score at the end of a challenge by rolling a dice (x score by number rolled).
- Supersets: Alternating sets of two different exercises with no rest in between exercises.
- Lucky dip: Exercises for a workout (game, circuit, finisher etc) are picked out of a bag.
- Multi-colored play balls: Write points on them, exercises, reps etc. Also, great for replays. Great fun
- % runs: Players run at a % dictated by the trainer (I.e. run at what you feel is 70 effort). % Changes round by round.
- Alphabet: There are so many ways to create workouts using the Alphabet. Get your thinking cap on
- Numbers: Time tables, multiplication, division, fractions, etc.
- Quizzes: Multiple choice and true or false workout style quizzes work the best.
- Trainer pick: The same finisher is used at the end of each session for 1 week. (The finisher changes each week)
- Focus: Design your workout around 1 main body part (I.e. core). Or around 1 piece of equipment I.e. K-bell.
- Trigger words: Each time you shout the trigger word during class. Players complete a set task (I.e sprint).
- Hill or stair training: Design a workout using a set of stairs of a hill. Even the beach.
- Military style bootcamp: Write up a set of orders and away you go.
- Monetary: Instead of playing for points, play for pretend money. Players gamble it away at the end. Winner takes all.
- Team building activities: Tug or war, Circle jumping, ABC’S, 100 rep workout.
- Chipper workouts: Set number of reps per exercise. Reps are chipped of each round until zero is reached.
- Running drills: Agility, fartlek, shuttles sprints, 100m dash, 1 miler timed, relays, hill/stairs, Indian runs, sandwich run etc.
- Printed sheets: Word search, hangman, Pokémon, acronyms, shapes, math etc.
- White board: Once explained, you’re free to motivate, correct technique & better get to know your clients.
- Level up: A series of tasks that build in intensity. Players attempt to reach the highest level possible
Need More Bootcamp Workout
Routines, And Fresh Ideas?
If you often struggle to find fun bootcamp workout ideas, then you need the Workout Design Club in your life.
WDC (Aka the worlds largest group fitness search engine) guarantees that you show up to every session with a fun packed and perfectly planned group workout. You can now plan interesting and varied sessions in a matter of minutes, which is extremely valuable when you live a busy life.
I hope you enjoyed this post. I’d be grateful if you could share it.