CARNIVAL OF PAIN! Small Space Bootcamp Power Circuit
A small space Bootcamp combining Plyometrics, Heavy Weights, Cardio, and Core Training. Our Goal: Build Muscle and Burn Fat with Intense Cardio Burst!
Trainers Guide #68
| SUMMARY |
Client Difficulty: 9/10 |
Duration: 60 Minutes |
Group Size: 2 – 50 |
| Spotify Playlist: OPEN PLAYLIST | |||
| Workout Categories: Small Space, Circuit, Full Body, Fat Burn, Weights, Abs & Core, Strength | |||
| Terrain: All-Terrain | |||
| Equipment: Medium Weight Dumbbells, Heavy Weight Dumbbells, Exercise Mats (optional)
*you will need enough medium dumbbells for 1/3 of the number in your class. Same for heavy dumbbells. If you choose to use exercise mats; you could have 1 for each client* |
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BOOTCAMP WORKOUT TRAILER
| PHASE 1: Pinball Warm-Up (10 Min.) | ||
| Set-Up: Place down a row of exercise mats down each side of your workout area. If you do not have exercise mats, no big deal, they are just for client comfort. See visual diagram 1. IF you have time before class, you can place your medium and heavy dumbbells to the side of your workout area so they are easy to access in Phase 3. | ||
| Instructions: Have your crew start with a light jog around the perimeter of your workout area. Next, have your crew form a row down the centre of your workout area. If you have a bigger class and need more space you can stagger your crew as I did in my class. For sets 2-5 have your crew do the sets exercises using only 4 feet of space side-to-side. Thats all the space you need! If you have more space, you can increase if you want. Finally, for Set 5, have your crew do some stretches on-spot. | ||
| Equipment: Exercise Mats (optional) | ||
| Adding your Touch: Add in different cardio moves or exercises to recycle this workout in the future, but keep them moving fast with only one drill at one end. | ||
| Training Tip: When working in a small space, staggering and setting a shorter distance to complete an exercise than the actual space available is a great way to optimize every square foot! |
| DRILL DESCRIPTION | ||
|
SET # |
TIME | EXERCISE |
|
1 |
2 min. | Light Jog around Perimeter |
|
2 |
1.5 min. | Side Shuffle 4ft., 1 Power Squat, Side Shuffle Back 4ft. | REPEAT |
|
3 |
1.5 min. | Sprint Forward 4ft., 1 Power Lunge,Reverse Back 4ft. | REPEAT |
|
4 |
1.5 min. | Ladders Forward 4ft., 1 Push-Up, 4ft. Ladders Back | REPEAT |
|
5 |
1.5 min. | Mogo Squat Forward 4ft., 1 Power-Jack with Squat (modification: jumping jack with squat), Mogo Squat Back 4ft. | REPEAT |
|
6 |
1.5 min. | Stretches (On-Spot): Leg Swings, Kick-Backs, Deep Squats, Deep Lunges |
TIPS & ADVICE
These sets are a minute and a half, which is longer than we normally do so they will be feeling it in every muscle and will need your motivation forsure. Those shuffles must be low, power squats, and jacks high, this warm up sets the tone for the vibe of the workout ahead.
