I have been doing BootCamps for 15 yrs now and I can tell you what I do……I keep the same routine for 4 weeks and then I change it all up. This keeps the members engaged and having fun and pushing themselves to the limit without too much repitition or overuse for long periods of time of the same old thing.
Squats, lunges and bicep curls never truly change but you can change the way you do them by adding tempo beats: 1/3, 2/2, 3/1, 4/4, etc. Either slowing down the eccentric or the concentric segment helps plus adding a few explosive power moves or super slow reps. Changing the music is a great motivator too.
Here is one of the drills I used today in my class using 10 lb wts:
1) From the top of step: Side squat with left foot keeping right foot anchored to top of step and step together back on top of step. Arms: Overhead presses go up with step up, down to shoulders with side lunge. Palms fwd. 16 reps – sgl beat.
2) Transition to Lungeback and step forward together on top of step keeping the same right foot anchored to the top of step. Arms: Hammer curl DOWN when you lungeback on floor and curl up to shoulders when you step up. Do 16 reps – sgl beat.
3) (Lunge on floor into knee on top of step) Start on floor close to step and start in a lunge position with right foot back, lunge down with right knee and step up on the bench with right foot and raise left knee and repeat lungeback on the floor, etc. This is a total of a 6-ct movement which feels weird at 1st, but smooth after a few reps. Arms: hammer curl UP into external rotation out to side with elbows locked to side during knee lift and reverse pattern to floor with lungeback on the floor. Keep it simple and smooth.
4) Stand on floor and do BICEP CURLS only, palms UP, elbows locked to side:
1x – 4-ct super slow curl UP, followed by 4 sgl quick curls down/up then, 1x – 4 ct super slow curl DOWN, followed by 4 sgl quick curls up/down (NOTE the reversed pattern) Do this series 4 sets (1 set super slow in one direction then, 4 quick)
Level 1: standing hinged double arm rows narrow (10 ct – sgl beat)
Level 2: Renegade Rows without wts. This is simply holding a plank with your hands on the step and your feet on the floor. Both hands and feet are WIDE, not narrow. While holding your plank, do a 1-arm row right, then left for 10 cts OR more.
Level 3: Do the same Renegade row with heavy wts in your hands (5-20 lbs)
Repeat this entire series a second time on the right side of the step with the left foot anchored, etc, etc.
Either coach the class or do it with them, it’s fun and kicks butt. You will break a sweat.
I personally hate BootCamp classes that are all about wts only or spending “x” amount of minutes at each station, it bores me to death, it bores my clients.
My current classes are PACKED and that is because they told me what they wanted and that is Cardio AND Wts BOTH to make them feel like they got an incredible rounded workout. Cardio can include plyometrics too. Be creative and include all the major muscle groups and then some.
Try alternating DRILLS every 3-5 mins. and then throw in some step and wts combined for the next drill. Have the class do the drills together or break into teams and then individually. Give them some hard drills they hate and some easy drills they love to recover and you will win them over. Always make sure the ABS and glute drills kick their butts and lastly, remind them of how much you love them. Tell them one thing about fitness that day that they did not know…have a quiz for fun…add questions like, how many calories do you need to burn to lose a lb of fat (3500 calories), etc.
Good luck and thank you for asking.
I hope this helps!
Carol “CJ” Grady