If you’re looking to get lean for the summer, group bootcamp workouts are the ultimate exercise regime to get it done. If you lay it all out during bootcamp group exercise, you’re bound to burn at least 500 calories by your last rep. Not to mention, this full-body strength and conditioning workout increases your metabolism so you’ll continue to burn hundreds of calories hours after your session.
Can I Do Boot Camp Group Exercises Every Day?
There is a reason why bootcamp group training workouts have become very popular. A genuine group bootcamp workout incorporates resistance and cardio training exercises for a great full-body workout. It frequently comes with a number of exercises that often require hardly any specific equipment, so that your body is challenged consistently in new as well as sensible ways.
The truth is that team bootcamp workouts provide a group atmosphere and develop camaraderie. This helps to promote accountability and healthy competition, which you will not get every time you exercise alone. Likewise, you could burn roughly 9.8 calories each minute throughout the average group bootcamp workouts.
As long as a bootcamp group training session provides moderate aerobic workouts, you could take part every single day. Actually, you should aim for at least 150 minutes each week of moderate-intensity workout for modest weight reduction. This goes up to over 250 minutes each week of workout for considerable weight reduction.
If you’re performing much more intense aerobic workouts – such as high-intensity interval training workouts or HIIT – you will burn much more calories as well as shed weight a lot quicker. However, your body will need additional time in order to recuperate. It is not advisable that you do more than two days of HIIT training each week. Allow for a minimum of 48 hours in between your workout sessions.
Do Boot Camp Workouts Build Muscle?
For guys and gals looking to pack on a few kilograms of muscle, the bootcamp group training may not be the best choice. As the exercises are strung together with little rest in between, participants usually have to make use of a lighter weight than usual in order to maintain form.
This shifts the focus of team bootcamp workouts from strength to cardio. In order to build muscle, weightlifters should be focused on putting a massive amount of strain on the muscle as well as working with heavy loads. Owing to the intense nature of bootcamps, it’s often not possible (or safe) to work with the loads that are to produce muscle growth.
In fact, rather long bootcamp workouts may even be harmful to weightlifters looking for size. The length and intensity of the group bootcamp workouts may be sufficient to send the weightlifter into a catabolic status (breaking down muscle) during the course of the workout. Even though cardiovascular fitness may improve, muscle size and strength could decrease. In order to build size, integrate high-intensity group bootcamp workouts sparingly. Dedicate the remainder of your time to working with heavy strength training as well as improving your nutrition intake.
Team Bootcamp Workouts
Roll, Win, Benefit
This is a great group bootcamp workout idea!
Divide the group in to two teams and have them face each other.
In this first round, show the group an exercise and then ask the end two participants to roll a dice. The team who rolls the highest number wins a point and will complete the exercise for 60 seconds. The team who rolls the lowest number continues to 80 seconds.
Play 15 rounds in total. After each round they pass the dice to the next two players in the line. The group who has won the greatest number of points at the end of the challenge wins.
Divide the group in to two teams and have them face each other. Starting at the one end of the team line (right side), each of the participants completes a single burpee. The first team who finishes wins a point. The team who has the most points over 15 games wins.
If you happen to have odd-numbered teams the bootcamp trainer joins in. These are just copy-and-paste games so make sure that you keep the flow going. As soon as one game finishes you need to be ready and waiting to initiate the next game straight away.
Participants complete power lifters for four minutes at the max reps. Once finished, participants have a two-minute break. During the break, ask participants to swap scores with one another. In round 2, two players complete power lifters four minutes at maximum reps. The goal is to beat their partner’s score.
Ask players to swap scores with a person of a similar ability.
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