Posts tagged: bootcamp

Global BootCamp Workout: Big in Japan

By paul, February 13, 2011 9:15 pm

Global BootCamp

Workout: Big in Japan

Type: Tabata Bodyweight

Perform each exercise for 4 circuits (20 secs x 4) before moving to next exercise. Then repeat the sequence so each exercise has been performed 8 times. Then move to next pair of exercises.

Use the full Tabata Workout from www.global-bootcamp.com

Round 1 & 3

Lunges

Round 2 & 4

Press Ups

Round 5 & 7

Jump Squat

Round 6 & 8

Renegade Row

Round 9 & 11

Get Ups

Round 10 & 12

Burpees

 

Contributor: Paul Glazby

Global BootCamp Workout: Commando

By paul, February 3, 2011 8:14 am

Global BootCamp

Workout: Commando

Type: TRX & Bodyweight Supersets

Perform each pair of exercises 3 times each to complete the Rounds.

Depending on your fitness level choose a time-split to suit you.

Round 1

TRX Row

Bodyweight Squats

Round 2

TRX Side Lunges

TRX Press

Round 3

TRX Y Row

Lunges

Round 4

TRX Tricep Extension

Side Plank

Contributor: Paul Glazby

Global BootCamp Workout: Afterburn

By paul, January 31, 2011 7:29 pm

Global BootCamp

Workout: Afterburn

Type: BootCamp Circuit

Perform each exercise in turn, all 6 ex’s are 1 Round, repeat for a total of 4 Rounds

Depending on your fitness level choose a time-split to suit you.

Wide Lunges (step out wide while maintaining forward pointing toes)

Press Ups (if you have to drop to your knees ensure your hips are forwards maintaining a straight posture from shoulder to knee)

Reverse Lunge to Knee Drive (keep Lunging with one leg and powerfully drive knee up when coming out of the Lunge)

High Knees (running on the spot bringing knees to hip level)

Plank

Split Squats (switch at the halfway mark)

 

Contributor: Paul Glazby

Global BootCamp Workout: Conan The Destroyer

By paul, January 30, 2011 3:34 pm

Global BootCamp

Workout: Conan The Destroyer

Type: Supersets

Perform each pair of exercises 3 times each to complete the Rounds.

Depending on your fitness level choose a time-split to suit your needs. i.e. Beginners would choose a 30:30, an Advanced exerciser would choose a 50:10

Round 1

Squats

Press Ups (if you have to drop to your knees ensure your hips are forwards maintaining a straight posture from shoulder to knee)

Round 2

Reverse Lunges

Renegade Rows (as with the Press Ups, if you have to drop to your knees maintain a straight posture, also keep knees wide)

Round 3

Bodyweight Get Ups

Dips

Round 4

Ski Squat (hold a low squat position for the duration of the interval)

Lunges

 

Contributor: Paul Glazby

Music Licencing

By paul, January 27, 2011 3:01 pm

Is it just me, or is there anyone else who thinks the Music Licensing laws suck?

Buy the music and then pay again and again and again….

I tried to explain this to my Dad recently, he was a builder most of his life so the explanation was put like this, ‘imagine you’d bought a hammer for £25, then every time you used it you had to pay someone, not just once but EVERY time you hammered a nail in’, (see where I’m going with this?!)

‘Now imagine someone brought to market a hammer that not only was a one-time payment, but it was only £15 (cheaper than the other hammer) AND it hammered in nails better than any hammer you’d used before!

That basically sums up what Global BootCamp is to BootCamp owners and Personal Trainers, the baddest mofo hammer you’ve ever had!!!!

The point about ongoing cost with Licensed music is topical enough already but recent changes to Australian licensing laws are (almost certainly) going to make their way to the UK, the US and pretty much anywhere they feel they can ‘have our pants down’!

In Australia the music industry decided to increase the fees associated with playing music in a class environment, presumably for no other reason than the fitness industry is an easy target, the gyms can’t exactly hide and avoid inspection and almost all fitness classes (see ALL) need to play music.

So in response the fitness industry tries to defend itself and the whole case goes to Court and the fitness industry LOSES! Now over the next 5 years the fees for playing music in a class are going from $1 to $15 (yes fifteen, PER CLASS).

The initial reaction was a unified stance against licensed music, almost all the gyms, fitness centres and instructors agreed that License Free product was the way to go to avoid the massive rise in costs. The problem however has been, as always, that the license free products available are very low quality, the members in the gyms are complaining and the instructors on the front line are now despairing at what to do, with some instructors even breaking away and deciding that the inflated costs are actually worth it.

To add to the confusion there are some instructors wanting the licensed music, their members want it but the gym (the ones picking up the tab) are saying ‘No’, and understandably so, the only solution is a high quality license free product!

Enter Global BootCamp, designed and produced by instructors for instructors, the first wave of products are now available which cover BootCamps, Personal Training and Circuits but (at the time of writing) other products in development are Spinning, Mixed Martial Arts, Chill Out, Warm Ups & Cool Downs, Boxing and Aerobics.

Our product range is completely license free, is no more expensive than comparable products and (where suitable) is enhanced with automation, meaning the instructor can focus on the client(s) without the need to clock watch etc

The team behind the Global BootCamp sounds has a collective experience of over 50 years making high energy Dance music, ensuring the quality is far higher than any other license free (and even some licensed) products available.

So, if like me you think the licensing laws suck, join the revolution and get Global!

For a free Tabata workout go to www.global-bootcamp.com

A-Z of BootCamp: A is for Automation

comments Comments Off
By Admin, January 16, 2011 9:17 pm

When running your BootCamps you know how easily distracted you can be by someone’s technique, even when using the fool proof method (popularised by my good friend Paul Mort) of having all your class doing the same exercise at the same time.

Sorting out someone’s knee alignment on a Lunge, trying to stop the new guy tucking his head between his knees to get lower in the Squat or just ensuring everyone is doing the Plank without their derriere in the air and OOPS! Before you know it you’ve over run your 40 seconds and everything’s gone to s**t!

How about if your group are doing a unilateral move, you say ‘everyone changes at the halfway mark’, but only if you tell ‘em! You get distracted for a split second and before you know it its 45 seconds left leg, 5 seconds right!!!

‘If people are the problem, systems are the solution’ not sure who said that but they were right, in this case the system is Automation!

Think how easy your BootCamp life would be if some nice lady said ‘4,3,2,1’ to let you know when to start your exercise, then she said ‘Halfway there’ so you knew to switch if necessary, she might even say ’15 seconds left’ just to let you know how much longer you had to do that awful last set of Press Ups, then if she was really nice she might give you another ‘4,3,2,1’ into the rest period and then tell you how long it was going to be!

Now imagine you had all that AND it featured an energetic soundtrack that built over the entire workout, an actual professionally written piece of music tailor made for the job.

Get ready for it guys….

……BOOM!!!!!

Global BootCamp have gone done exactly that, it’s like Marty McFly has come back from the future and brought every BootCamp owner a little bit of magic!

This is Automation version 2.0, and you’ll wonder how you ever managed without it.

To see what the fuss is about check out www.global-bootcamp.com