I teach a bootcamp class and am running out of cardio ideas. I like to change it up often and try new things. are there any websites that might give me ideas or if any of you have any suggestions. I have checked out many sites and alot of it is redundant. We do anything from killers,pushing/carrying tires,bear crawls,crab crawls,plyometrics,stairs,etc... it is an advance class. thanks.
cardio ideas?
- Thread starter laura35
- Start date
lioness
Cathlete
I attend a bootcamp class and we have done many of these things that mentioned. Here are a couple more ideas. This will work if you have room to travel. The instructor laid out cones around the area where our bootcamp is held. She had index cards in each cone that explained the workout and a motivational quote. We split up into 2 teams and went in opposite directions. One person was the team leader and carried a backpack with jump ropes and bands. We would search for the first cone, read the motivational quote and the exercise. We would do that and travel to the next cone, etc. It was really fun and with all the running very challenging.
Another time we went to a parking lot (with a hill) and we would run up the parking lot and back, stop and do pushups, mountain climbs, squats, and then run again, then do the pushup, mountain climbs, squats, etc. We have done this many times in various places and forms. Sometimes we will run holding a weighted plastic pipe that was filled with gravel (like a body bar).
They have also incorporated fire hoses, carrying tree stumps, the huge weighted medicine balls, etc.
We might want to get out crossfit if you have hear of them. We have done some of their workouts as well. One of them being "Murph" which was the hardest workouts I've ever done.
I hope the helps.
Another time we went to a parking lot (with a hill) and we would run up the parking lot and back, stop and do pushups, mountain climbs, squats, and then run again, then do the pushup, mountain climbs, squats, etc. We have done this many times in various places and forms. Sometimes we will run holding a weighted plastic pipe that was filled with gravel (like a body bar).
They have also incorporated fire hoses, carrying tree stumps, the huge weighted medicine balls, etc.
We might want to get out crossfit if you have hear of them. We have done some of their workouts as well. One of them being "Murph" which was the hardest workouts I've ever done.
I hope the helps.
lioness
Cathlete
You might want to check out www.crossfit.com. They have a variety of workouts that you could incorporate into your bootcamp class. They have something called the workout of the day (WOD). The website will be able to explain it better than I would.
The workout we did consisted of: 1 mile run, 100 pullups, 200 pushups, 300 squats and 1 mile run. She had 3 different versions based on level of fitness. Although I didn't quite finish, it was the hardest thing I have ever done. I did it all except for the squats. I only did 190 and only completed a 1/2 mile at the end instead of the full mile.
The workout we did consisted of: 1 mile run, 100 pullups, 200 pushups, 300 squats and 1 mile run. She had 3 different versions based on level of fitness. Although I didn't quite finish, it was the hardest thing I have ever done. I did it all except for the squats. I only did 190 and only completed a 1/2 mile at the end instead of the full mile.
There aren't any workout videos that you buy per se, but there are a bunch of videos of Crossfitters doing different WODs as well as demos of some exercises.
Here's the link to their "Exercises & Demos" page:
http://www.crossfit.com/cf-info/excercise.html
They post a WOD on Crossfit.com almost every day (every 3rd day is a rest day). Also check out CrossFit Santa Cruz's site:
http://www.crossfitsantacruz.com/
They post a different WOD there every day, and you can also view archived WODs. A fun, but deceptively hard WOD they posted over the summer was "The Broomstick Mile". It's nice because the only equipment required is a broomstick, dowel, or piece of PVC.
The 'Broomstick Mile':
With a dowel or PVC, for time:
25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
50 Hang Squat Clean
400m Run
50 Hang Squat Snatched
400m Run
Jane - I've also done "Murph", but with assisted pull ups. It's killer...took me nearly an hour. I think my feet turned into cinder blocks on the last mile run.
Here's the link to their "Exercises & Demos" page:
http://www.crossfit.com/cf-info/excercise.html
They post a WOD on Crossfit.com almost every day (every 3rd day is a rest day). Also check out CrossFit Santa Cruz's site:
http://www.crossfitsantacruz.com/
They post a different WOD there every day, and you can also view archived WODs. A fun, but deceptively hard WOD they posted over the summer was "The Broomstick Mile". It's nice because the only equipment required is a broomstick, dowel, or piece of PVC.
The 'Broomstick Mile':
With a dowel or PVC, for time:
25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
50 Hang Squat Clean
400m Run
50 Hang Squat Snatched
400m Run
Jane - I've also done "Murph", but with assisted pull ups. It's killer...took me nearly an hour. I think my feet turned into cinder blocks on the last mile run.
"Murph" is a workout named in honor Navy Lieutenant Michael Murphy who was killed in Afghanistan in 2005. It was a workout he did, which he called "Body Armor" but was renamed "Murph". You can read more about this and other workouts (including other hero workouts like Murph) in the Crossfit FAQ. http://www.crossfit.com/cf-info/faq.html
"Murph" - For time. If you've got a 20lb vest or body armor, wear it.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
"Murph" - For time. If you've got a 20lb vest or body armor, wear it.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
lioness
Cathlete
Laura,
Murph is one of the workouts of the day (WOD) that you can find on the crossfit website. Crossfit is the main strength and conditioning program for many military units and police academies. I believe it was named for a soldier who died in Iraq or Afghanistan.
The workout consists of the following:
Mile run
100 pullups
200 pushups
300 squats
Mile run
Murph is one of the workouts of the day (WOD) that you can find on the crossfit website. Crossfit is the main strength and conditioning program for many military units and police academies. I believe it was named for a soldier who died in Iraq or Afghanistan.
The workout consists of the following:
Mile run
100 pullups
200 pushups
300 squats
Mile run