Bootcamp Workout With No Machines

1 Feb

Yesterday I entered into my last section in personal training class. WAHOOO! Who wants to do push ups now?! In order to graduate, students need to take 5 tests over a 10 week period, and also prove that they know how to train and handle clients in a training scenario. I’ve done a pretty good job on all my tests, but now it’s time for me to train the class on this coming Thursday to prove my skills in practice. AH! The pressure! But actually I’m kinda excited :)

At the end of every lesson (twice a week), the class also goes to the gym to practice what was taught in class and learn how to apply it. The instructor, Mark, usually calls out, “Okay, who’s coming to the gym today?” Then of the people who raise their hands, he asks them what they’re working out. The responses generally sound something like this, “Shoulders!” “Back!” “Chest & Tris!”. Now to most dudes, that sounds absolutely normal. That’s the way to do it–big muscle groups with assisting smaller muscle groups. But the reality is that when these graduates get out into the personal trainer world, they’re only going to be seeing a client twice a week on average–not nearly enough frequency to only focus on two muscle groups. These people will need a full body kickass workout. While I envy how much these guys know about every machine at the gym, and how to walk in and own the place, I plan to show them another way (and I also need them to show me their way, but that’s for another post).

My plan for Thursday is to put everyone through a full body workout that uses zero machines, and works them out from head to toe (yes, toe exercises included) … (no, just kidding about the toes). I’m going to utilize what I practice from my 12 minute workouts which is very much learned from Bodyrock, and stretch it out to a 36 minute boot camp slamjam. Slamjam being the technical term.

Here’s what I’m thinking right now:

5 minute warmup of jogging/jumping jacks, etc. Then each exercise below for 50 seconds on, and then 10 seconds rest before jumping to the next one. The circuit will be completed a total of 3 times. At the end of each major set, there will be a longer break–something like 2-3 minutes.

1. High knees. Start with cardio to get the heartrate up.

2. Reptile push ups & walk over

3. Jump squats (while holding dumbbell)

4. Alternating back lunges with dumbbell overhead press upon each foot coming back

5. Side burpees

6. Leg drops (on back, lift legs straight up and bring butt off ground for a second, then slowly lower back down, keeping your lower back touching the floor)

7. Knee slap jumps

8. Dive bombers

9. Super mans

10. V-ups

11. Leg pendulums

12. Diagonal touch downs (switch sides at 30 seconds)

I did a quick run through of this right after I wrote it up, and I think it’s a good one. If you’re looking for a way to change up your workout routine–give this a shot. One time around will be enough to kick your butt (and mine, believe me). But see if you can complete it 3 times around. The point is to push as hard as you can, meaning in round 3 if you can only manage 2 dive bombers in 50 seconds, that’s great.

I’ll let you know how it goes tomorrow!

Do you have a workout routine you made up that you really enjoy? Share away!

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7 Responses to “Bootcamp Workout With No Machines”

  1. Heather@YSP February 2, 2012 at 1:16 am #

    I just pinned this and plan to try it tomorrow (gonna die). I love that you’re stressing the importance of full body training. So cool. I’d love to be a personal trainer one day, in a thousand years when I finally feel fit enough to do it.

    • melruns February 2, 2012 at 1:53 am #

      Hey Heather! If you have any questions about the exercises let me know and I’ll be happy to give you more details. Let me know how it goes! And btw- you don’t have to be in stellar shape to be a trainer, you just need to know the mechanics of getting there :)

  2. Melissa @TryingtoHeal February 3, 2012 at 2:33 am #

    Dude, that workout was HARD! I got through it twice and then just about died…I’m still shaking everywhere an hour and dinner later! haha! Those dive bomber pushups are harder than I thought!

    • melruns February 3, 2012 at 5:27 pm #

      Dude! I’m so glad you tried it! And yeah, aren’t dive bombers awesome and horrible at the same time? These are the kind of 12 minute workouts I usually do–so twice around is pretty stellar! When I finished it three times through yesterday with the class.. lets just say some people hated me (but at least some loved me).

  3. AmoraLynn February 26, 2013 at 1:28 am #

    Hey there, I’ve been looking everywhere for a non machine full body workout and this sounds great! I’m going to try it tomorrow. I did a fitness check at my gym and the trainer ran me through something similar and I really preferred it to just weight lifting. Finding the motivation to go to the gym when I don’t have a plan or any idea how to make one so these types of posts really help me out! Keep up your great work!

    • Keisha August 31, 2014 at 9:34 pm #

      That really caertups the spirit of it. Thanks for posting.

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  1. Homemade Bootcamp | Yummy Sushi Pajamas - February 2, 2012

    [...] Runs, I did a homemade bootcamp workout. I did each move for 50 seconds then took a 10 second rest. The original plan was to repeat three times, but I only made it one before I almost died. I did add on a few things [...]

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