BOOT CAMP TRAINERS GUIDE:
“Burpee Nightmare” Bootcamp Workout!!! Bootcamp Trainers Guide #36
Client Difficulty: 10/10
Duration: 60 Minutes
Group Size: 2-60
Workout Categories: Indoor + Weights + Circuit + Cardio + Full Body + All-Levels + Partner
Equipment: Heavy Dumbbells (or kettlebells), 6 Pylons, Exercise Mats (recommended, not required, depending on your workout surface – clients could use a towel, yoga mat, or nothing at all)
Determine the number of heavy dumbbells you need for Station 1 in Phase 3 by dividing the number of clients in your class by the 3 stations. (Example: 15 clients / 3 Stations = 5 heavy dumbbells (or kettlebells) at Station 1)
BOOTCAMP WORKOUT TRAILER
Indoor + Weights + Circuit + Cardio + Full Body + All-Levels + Partner
Love em’ or Hate em’; Burpee’s are the ultimate full body exercise. Welcome to a “Burpee Nightmare”; today we do 190 Burpees!!! Remind your clients to get the most out of the warm-up, because were get right into it. The combinations I put together with Heavy Weights, Full Body Exercises, Cardio + Core, really pushed everyone and created muscle confusion for ultimate results.
In phase 2, clients partner up and I introduced some brand new, fresh exercises that shred the core, build agility, and let everyone have some fun before the BURPEE NIGHTMARE begins…
In the Burpee Nightmare we have clients spread out across the 3 stations. Clients do each station for 45 secs. Before rotating everyone does 10 Burpees. After each rotation I add in different Burpee variations to keep clients on their toes and activate different body parts. We through each round of the circuit twice and have 3 different rounds.
The Burpee Nightmare is a 10/10 for all-fitness levels. Let me know how it goes for you. Send me a message or share a picture with me on Instagram @axfit.
BOOT CAMP TRAINING GUIDES INCLUDE:
- BLUEPRINTS: Detailed instructions and step-by-step breakdown of the boot camp workout.
SNAPSHOT: A simplified version of the blueprints with a quick overview of workout instructions. The purpose is to provide a quick reference, printable copy, that has space for your own notes.
EXERCISE GLOSSARY: It’s funny how we have different names for the same exercises in different parts of the world. To avoid any confusion i’ve included a link to the Glossary of Exercises on the AXFIT youtube channel. Though, I recommend just watching the full uncut video.
FULL WORKOUT VIDEO: The full video essentially brings you along with me during every second of the workout. I decided to make this full-workout video to give you a first person experience of being in my AXFIT class and take all the guess work out of understanding and using this workout blueprint.
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- TRAINER TIPS
- WELCOME LETTER FROM DANIELLE