Winter Olympics Bootcamp Workout

Winter Olympics Bootcamp Workout

Craig Ballantyne, Turbulence Training

The Olympics are in full swing and the medals are pouring in for Canada.  Do you have the fever?  Fitness Expert and friend Craig Ballantyne created this awesome Olympic Bootcamp Workout that I had to pass on to you.  Check it below.

You can do this yourself or if you are a fitness professional use the workout with your clients or in your bootcamp to change up the flow.  You can even “team them up” into different countries and give out gold medals and awards.

Here’s how it goes:

We start with the Moguls Warmup.
I chose the moguls for warm-up, because that’s where the skiers do all those crazy moves and look really mobile.

Moguls Warmup
Jumping Jacks
Duck Unders (step to the side squat down and duck under as you move)
Stickups
Seal Jumps (like jumping jacks, but cross your arms in front of you)
Pushups (tell your clients they all wiped out and have to do pushups)

Next, we move into the first event – The Ski Jump

10 second hold in the bottom of squat and then do a vertical jump
Repeat 3 times, then move to…



The Downhill Ski Race
1 Long Jump
10 Squats
1 Long Jump
6 Walking Diagonal Lunges per side
Long Jump
20-30 second squat hold
Repeat 3 times.

Give out a gold, silver, and bronze to the people who made it the furthest.
Gold medal awards and water break

Next up, we move to Speed Skating Strength Training

Skater Jumps or Lateral Lunges (depending on fitness level)
Pushups (another wipe-out…so do pushups to practice getting up)
Lunge Jumps or Reverse Lunges (depending on fitness level)

Take another water break if you need to…award some medals if you want, and then move to more strength training, this time courtesy of a weird sport…Curling.

The Curling Strength Circuit

Lunges (because the lunge low when they throw the rock)
Spiderman Climbs (again, because it helps get in that low position)
Close-grip Pushups

Now here are two optional exercises you can add in…

Sweeping (this is a bit of trick…but let’s say your gym needs a cleanup, you can give everyone a broom to cleanup, and tell them its just part of the curling circuit!)
Curls (curlers love to drink beer, so your campers can do dumbbell or band curls to practice for post-game beverages)

Take another water break.

Optional: Hockey Strength Circuit (Uses dumbbells or kettlebells)
If you have access to equipment and your campers like heavier resistance training, you can do the following exercises:

Split squat (to build strong skating muscles)
1-Arm Standing Shoulder Press (to practice raising your stick in the air after you score a goal)
Row (to strengthen your upper body & grip for hockey fights)


Figure Skating Bodyweight Strength Circuit
Now we combine bodyweight exercises for strength and finesse…

Reaching Lunge
1-Leg RDL
Pushup or Dip or Overhead Press
1-Arm Band Row

Take another water break.


Sliding Sports Circuit

Bobsled Push (For this, you’ll need a “prowler sled” or a punching bag or weight plate that can be pushed across the floor to simulate the start of the bobsled race)

Then you’ll follow that with a:
Stability Ball Plank or Plank (to simulate holding your body in the luge position)
And then flip to the side for:
Side Planks

Next up, the plain ol’ weird Biathlon (a combination of cross-country skiing and shooting). We’ll modify it so that we do:

Shuttle Sprints (in place of the skiing)
Plank (to simulate the shooting position)

And if possible, add in some type of skill component to simulate the shooting…perhaps you train folks in a gym where there are basketball nets…so have them shoot free throws…or bring in a Supersoaker…no wait, bad idea. But I’m sure you can come up with something.

Water break, cool down, awarding of more medals, and closing ceremonies.

I’m sure your campers will have a blast with that. It’s a great workout, and you’ll probably have some even better ideas than that.

Let me know what other events you come up with,

Craig Ballantyne, CSCS, MS
Author, TTBootcamp Workouts

 
 

THE 7 SIGNS YOU ARE DOING TOO MUCH CARDIO

I hate long bouts of cardio on machines in the gym. I see people on those things for 60 minutes and they barely break a sweat and those that do sweat, just don’t seem to ever burn the fat fast enough.

My friend Craig Ballantyne of http://www.turbulencetraining.com/  couldn’t have said it better when he described the "THE 7 SIGNS YOU ARE DOING TOO MUCH CARDIO"

You know you wasting your time doing too much useless cardio when:

#1 - You have to spend 5 minutes before your workout flipping through all the magazines in the gym to find one you haven’t read before.

#2 - You know the other cardio addicts on the machines beside you (that you talk to everyday) better than you know your own friends.

#3 - You know exactly how many calories you burn per minute on every machine in the gym (and you use that information to justify every calorie you eat.)

#3 - You know exactly how many calories you burn per minute on every machine in the gym (and you use that information to justify every calorie you eat.)

#4 - You hate doing it and dread your workouts more than a trip to the dentist.

#5 - The only thing you are losing is precious time - and not belly fat.

#6 - You go to the gym to watch your favourite television shows while doing cardio.

#7 - You’re getting overuse injuries from repetitive motion because you keep doing the same activity over and over again everyday.

So must be asking yourself, "Okay Funk you got me, so now what do I do to burn the fat, strengthen the heart and increase my conditioning more effectively.

Well I have found the answer to the cardio training problem, high intensity interval training. I have used interval training for cardio a lot in the past to help me get ripped and increase my conditioning.

I love high intensity interval training. Whether you are a beginner or an avid gym rat, it not only does it break up the monotony of long boring cardio training at the gym, but it also burns more calories and fat much faster than other cardio exercises.

Interval training consists of repeated intervals of relatively high intensity followed by a longer interval of low intensity. You can use interval training with any of the cardio equipment found at gyms; treadmill, elliptical machine, stair climber or the stationary bike. You can also use interval training with weights exercises, kettlebells, resistance bands, Tabata workouts...anything!

If you are a beginner, you can use interval training too. Take a look at this INTERVAL TRAINING WORKOUT FOR BEGINNERS - CLICK HERE FOR BEGINNER VIDEO

Check out this cool interval cardio workout next time you want to blast fat in the gym or at home.

On the Stationary Bike:

5 Minutes: Level 1-4: Warm Up
30 seconds: Level 8 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 9 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 10 at above 100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 11 at above100 rpm
1:30 minutes: Level 1 at above 80 rpm
30 seconds: Level 12 at above 100 rpm
1:30 minutes: Level 1 at above 80 rpm

Repeat the hi-low intensity intervals 5 more times and then cool down for 5 minutes.
Finish each interval workout with stretching the legs and your tight muscle groups only

Your total workout time should be 30 minutes.

My goal is to get 10 sessions of high-low intensity intervals (10/10) with a 5 minute warm up and cool down. If you are just beginning you must work up to the 10/10. I suggest you try to get to 5/5 and increase by one every successive workout.

By adding interval training to your workouts, you will burn more calories, increase your aerobic capacity and you’ll add variety to your cardio workouts.