Boot Camp Workout Templates

We are in the business of helping all of our NESTA graduates realize their fitness and business goals. Today we’ve got something very cool to share.

Do you ever find yourself lacking inspiration when designing your newest program or training set? Are your clients growing tired of working through the same routine session after session? We have all been there. As your business grows and you take on more clients, it can be hard to find the time to update and refresh your routines and programs, and you can start to feel the pressure when you see your veteran clients losing interest in their programs – and your services.

We put together a list of awesome training routines and workout templates that you can incorporate into your program. Take a few or utilize the whole list! Whichever works for you, your business, and your clients’ needs.

4 Rounds/6 Reps Each

1. Chin up
2. Push up
3. KB Swing-Heavy!
4. TRX Pike

 

30:30/ 3 Rounds

1. Push up EQI
2. Squat EQI
3. Split Squat EQI-Right
4. Split Squat EQI-Left
5. Pillar Row EQI-Right
6. Pillar row EQI-Left

Partner Density Set

5 Minutes Each

A1. KB Swing x15

A2. Band Pull Aparts-AMRAP

B1. TRX Muscle Up x15

B2. Knee to Elbow Push up-AMRAP

C1. Burpee x10

C2. Static Squat Hold

Finisher: 30:30 x6 Rounds, Ice Skaters

 

The CHALLENGE

1-minute AMRAPs

1. KB High Swing
2. Burpee-chest to deck
3. TRX pronated Row
4. Pushups
5. Rope Jump Slam

 

Strength Endurance

60:20 x3 Rounds Each

1. TRX Row and Punch
2. KB Swing
3. R.F.E.S.S. –Left
4. R.F.E.S.S.-Right
5. SB Hamstring Curl

Finisher:

5 minutes Jump Rope Complex x2:

1 minute each:

1. Basic jump rope
2. slalom (side to side)
3. front and back
4. Single leg-Left
5. Single Leg-Right

 

20-Minute Density Set/ 12 Reps Each

1. TRX Low Row
2. Feet Elevated push up
3. KB Swing-Light
4. KB Goblet Squat
5. Burpees
6. MB Slam

Finisher: 30:90 x5 Sled Push

 

Strength Pile On x10 Reps Each

1. KB Goblet Squat
2. TRX Atomic Push Up
3. KB Swing
4. BB Inverted Row w/ Vest
5. Burpee w/ Vest



20-Minute Density Set x 8 Reps Each

1. KB Push Press
2. Box Jump
3. KB RDL
4. Dynamax Squat Thrust
5. R.F.E.S.S. (x8 Each)

Finisher: Every Minute On the Minute: for 10 minutes: 10 KB Swings

 

20-Minute Density Set

1. DB Snatch x 4 Each
2. Sled Push Down & Back
3. TRX Low Row x8
4. Jump Rope x50
5. Turf Sprints Down & Back

 

“Beast Mode” Strength Day

6 Rounds/6 Reps Each

1. 2 KB Rack Walking Lunge
2. Turf Sprints
3. Push-ups
4. 3-2-1 TRX Low Row
5. KB RDL – Heavy!
6. Plank to Push

 

KB Complex

4 Rounds x 10 Each

1. KB Swing
2. KB High Pull
3. KB Goblet Squat
4. KB Push Press

Finisher: 5 minutes Jump Rope



20-Minute Density Set

1. Sled push – Down & Back
2. Dynamax Slam and Squat Jump x 12
3. Burpee w/ Tuck Jump x 12
4. Band Assisted Pull Up x12
5. Push Up x 12

Finisher: 3×10 TRX Body Saw to Pike

 

3 Rounds

1. KB High Swing  x10 -50 Jump Ropes
2. MB Slam  x10 -50 Jump Ropes
3. Box Jump   x10 -50 Jump Rope

 

60:15 x 3Rounds

1. KB Swing
2. Burpee
3. Dynamax Slam
4. Turf Sprints
5. TRX Row
6. Push up

 

Supersets

A1. 2 KB Squat to Press 4×8

B1. Ring push Up 3×12

B2. Chin Up 3×12

B3. MB Walkout 3×5

C1. Turf Sprint Down & Back

C2. Burpee w/ Lateral Jump 3×10

C3. Sled Push Down & Back

C4. MB Slam 3×10           

 

Core +

1. Plank 2x 35-sec hold
2. Side Plank 2x 30-sec hold (each)
3. Superman Repeats 2x 30

 

1. KB Swing 4×15
2. Squat Jump w/ Stabilization 3×8
3. TRX Row 3×10

1. Push up 3×10

 

Sets

A1.  1 ½ R.F.E.S.S. w/ DB 4x8each

B1. KB Beast DL 3×10

B2. Valslide Hamstring Curls 3×10

C1. KB Swing 4×25

C2. Atomic Pushup 4×8

C3. Ring Row 4×8

 

60:25/ 3 Rounds Each

1. Slalom Jump Rope
2. Turf Sprint
3. Dynamax Pillar Knee to Elbow
4. KB Swing
5. TRX Face pull & Hug
6. Kneeling Band Pull Aparts
7. Rope Jump Slam

 

5 Rounds/ 5 Reps Each

1. KB Rack Squat
2. Dynamax OH Reverse Lunge
3. Pushup/TRX pushup
4. 1-2-3- TRX Low Row
5. 2 KB Sumo DL-HEAVY!

Finisher: 5-minute AMRAP- Dead Man’s Burpee



30:30:30:30:30 x 4 rounds

1. Single Leg Glute Bridge- Left
2. Single Leg Glute Bridge- Right
3. KB Swing
4. Ice Skaters

Finisher: 3×10 each Band Walks

Plank 2×30-sec hold

Side Plank 2×30-sec hold (each)

 

10s

A1. TRX Assisted Reverse lunge 3x10Each

A2. TRX Row 3×10

B1. Pushup 2×10

B2. KB Swing 2×10

B3. Kneeling Band Pull Apart 2×10

 

40:20 x 3 Rounds

1. 1 KB Squat to Press-Left
2. 1 KB Squat to Press-Right
3. Side Plank w/ Reach-Through
4. Side Plank w/ Reach-Through
5. EQI Static Hold
6. 6.EQI Static Hold

Finisher: Every Minute on the Minute for 10 Minutes: 12 KB Swings

Tabata

20:10 x8 Rounds Each

1. KB Goblet Squat- about 8 reps per round
2. Drop Squat
3. Mountain Climbers
4. Rope waves

Finisher: 2×15 Valslide Hamstring Curls

 

5 Rounds/ 5 Reps Each

1. KB Goblet Squat
2. TRX Atomic Pushup
3. Chin up
4. KB Swing
5. Burpee with a lateral jump

 

Jump Rope Complex

1 Minute each:

1. Regular
2. Side by side
3. forward-backward
4. single leg
5. single leg

 

5 Rounds:

1. Rope smashers x20
2. Sled Push
3. Burpees x10
4. KB Swing x20

A1. Front Squat 4×6

 

Boot Camp

1. Air Squat/Bottoms up KB Goblet Squat
2. Knee Pushup/Push up
3. Split Squat-Left/ with KB

1. Split Squat-Right/ with KB
2. Plank/ Plank Saw

Finisher: 5-minute Partner Density Set

• 10 Band Pull Aparts
• Static Squat Hold

 

6-minute Conditioning Ladders

A1. KB Swing

A2.Burpee

B1. Turf Sprints

B2. MB Slam

B3. Reverse Lunge

C1. Prisoner Squat jump

C2. Pushup

C3. Band Pull Apart

 

5 Rounds x 7 Reps Each

1. 2 KB Reverse Lunge
2. Kneeling KB Press
3. TRX Body Saw
4. Ring Row

Finisher: 3×10 Burpees

 

60:15 x 3 Rounds

1. TRX Low Row
2. Dynamax Squat Thrust
3. KB Swing
4. Dead Man’s Push up
5. Rope Waves
6. Lunge Jumps

 

THE CHALLENGE Part II

1 Minute Each/1 Minute Rest

1. KB High Swing
2. Dynamax Slam-Jump-Squat Thrust
3. TRX Squat Jumps
4. TRX Low Row
5. Plyo Pushups
6. Rope Slam

 

Partner Workout

A1. KB High Swing x10

A2. Burpee xAMRAP

10 Minute Density Set x8 reps each

1. KB Goblet Squat
2. KB Reverse Lunge
3. Drop Squat with KB

 

40:20 x 4 Rounds

1. KB Swing
2. TRX Low Row
3. Push up
4. MB Slam
5. Sprints

 

 

15-minute Density Set

1. KB Swing x10
2. Pushup x10
3. Inverted BB Row x10
4. RDL-Heavy x10
5. Chin up x5

 

Supersets

A1. BB Front Squat 3×6

B1. 2 KB SL RDL 2×8 (each)

B2. Kneeling KB Press 2×8 (each)

B3. TRX Pike 2×15

C1. 2 KB Walking Lunge 2 x8 (each)

C2. Pull Up 2×8

C3. Side Plank 2×30-sec (each)

 

15s

A1. KB Goblet Squat 3×12

B1. KB Swing 2×15

B2. Push up 2×15

B3. Plank 2×30 sec hold

C1. Split Squat 2×15 (each)

C2. TRX Row 2×15

C3. Band Pallof Press 2×10 (each)



More 15s

A1. Band Squat to Press 3×12

B1. KB High Pull 2×15

B2. Inverted Pushups 2×15

B3. Side Plank 2×30 sec (each)

C1. KB RDL 2×15

C2. Keiser Pull Down 2×15

C3. MB Slam 2×15

 

Ladders:

 

1. KB Swing-Burpee Ladder: 1 up to 20 each
2. Push up-TRX Low Row Ladder: 1 up to 12 each
3. KB Swing-Sprint Ladder: 10 Swings+1 Sprint (add 10 Swings and 1 Sprint each round)
4. Pick 3 Exercises, Start at 1 each, AMRAP for 6 minutes for each set of 2-3 exercise groupings

 

40/20 x 4 Rounds Each

 

1. KB Chest Punch to Squat
2. TRX S. Crunch (Regression – TRX Plank)
3. TRX Tri Extension
4. Band Pull Apart with Reverse Lunge (Alternating)
5. Feet to Floor Rope Waves

 

Finisher: KB Swing 2×25

 

5 Minute AMRAP – Burpee & Pushup Ladder

(Each burpee add 1 pushup)

2 Minute Rest

10 Minutes – Every minute on the minute – KB High Swing x 10

2 Minute Rest

 

Core Work (2x through):

1. Side Toucher x 12 (each)
2. Thai Sit Up x 20
3. Superman x 20
4. Get Up Sit Up x 10

 

Saturday SmackDown

45/15

3 rounds each

1 minute between each round

1. Turf Runs
2. Val Slide Ab Rollouts
3. KB Snatch
4. TRX Lunge Jump
5. Ring/TRX Pronated to Supinated Row
6. Rope Kneeling Waves

 

Go Heavy

4 rounds through

1. Goblet Squat x 10
2. TRX Plank Hold for 45
3. Band Pull Aparts x 35
4. KB 1 Arm Press x 10 (each)
5. Sled Push

Finisher: KB High Swing 3 x 10

 

Partner Density

5 minutes per station

A1. KB High Pull x 10

A2. Plank with Lateral Hand & Foot Touch

B1. TRX Row (To ribs with depressed shoulder blades) x 10

B2. Pushup EQI (Hold at the bottom)

C1. TRX “Fallouts” x 10

C2. Ice Skaters

D1. Rope Jacks x 10

D2. Static Squat



 

Booty Work

20-minute density – Strength

Led by Coach

Work as 1 group together

Go Heavy!  AMRAP

1. KB Offset KB Goblet x 12 (each)
2. SL Glute Bridge x 10 (each)
3. RDL x 12
4. KB Swing x 12

Finisher: On Coach’s Command:

Squat Jump with Hold until Coach calls “Jump” – then they call out # x 10 reps

 

Hurricane Steve

60/15

3 Rounds through

1. KB Swing
2. Thai Sit Ups
3. Burpees
4. Flutter Kicks
5. Mountain Climbers

1 Minute Rest

 

H.A.M! (Hard as a Mother)

30/50 Sprints

3 Rounds Each

1. Turf Runs
2. Jump Rope
3. KB Swing
4. Alternating SL Burpees

Kettlebell Complex

3 Rounds x5 Reps Each

Do not move to next exercise until all 5 reps are complete.

Rest 2 minutes between rounds

1. KB Goblet Squat
2. KB Swing
3. KB High Pull
4. KB Press (2 handed)
5. KB Snatch
6. KB RDL
7. KB DL

Finisher: Countdown from 7 to 1 of each:

1. KB Swings
2. Burpees

 

Strength

3 rounds of 15 reps each

Choose a weight that is challenging. NO LIGHT WEIGHTS!

Rest is as needed. If a member is moving through this too fast, give them a heavier weight.

1. 1 KB Rack Reverse Lunge to Press (Lunge with leg opposite KB) x 15 each side with perfect technique
2. Ring Row
3. Band Resisted 3-2-1 Pushup (Can be done from the knees)
4. TRX S. Crunch (Regression is TRX Plank 30 second hold)

Finisher: 3 Round Combo Drill (Flow from 1 exercise to the next AFAP to complete 1 round)

1. Sandbell Slam x 10
2. Sandbell Squat Thrust x 10
3. Squat Jump (No Sandbell) x 10

 

Circuits 30/20 x 5 Rounds Each

1-minute rest between each exercise

1. Jump Rope
2. KB Swing
3. TRX Quick Jumps
4. Rope Lateral Hops

Finisher: Core Work 1 round through:

1. Plank hold 60 seconds
2. Side Plank hold 30 seconds each side
3. Thai Sit Ups x 30
4. Supermans x 15
5. TRX Pike x 10

 

No One Left Behind!

Partners or small groups. The workout is done together: work together, rest together.

7 Minute Sets of 2 Exercise Supersets AMRAP

A1. Burpees x 5

A2. Flutter Kicks x 20

B1. TRX Rows x 10

B2. BW Squat to Squat Jump x 10

(1 Squat + 1 Squat Jump = 1 rep)

C1. Pushups x 15

C2. Seal Jacks x 25

 

The List

Go through the entire list 2x at a controlled pace (rest when needed)

Focus on R.O.M, Mobility, & Activation

1. Inch Worm to Pushup Plus x 10
2. TRX “Y” to “T” (1 of each = 1 rep) x 10
3. Supermans x 10
4. Kneeling Band Pull Aparts x 10
5. Band Walks (front-back, side-side) x 10 (each)
6. Light KB Swings x 10
7. Light KB Bottoms Up Goblet Squats x 10
8. MB Between Knees Glute Bridge x 10
9. Reverse Warrior Lunge x 10 (each)
10. Dynamic BBs x 10
11. Line Hops (side-side, forward-back) x10 (each)

 

A.B.S.

4 Rounds x 8 Reps Each Strength Workout

Rest as needed

1. Jackknife Crunches x 8 each
2. Ice Skaters x 8 each
3. 1 Arm KB Press x 8 each
4. TRX Plank Hold x 20 count
5. 2 KB Sumo DL (HEAVY) x 8 each

Finisher: 30/30 x 4 each AFAP:

1. KB High Pull
2. Thai Sit Ups

 

True Ladders

Start at 1 of each, work our way up to 8 of each, then back down to 1

1. KB High Swing
2. Squat Thrust

Finisher: Leg Matrix x 24 Each:

1. Squat
2. Reverse Lunge
3. Squat Jump
4. Lunge Jump

 

Tabata

20/10 x 8 each:

1. KB Goblet Squat
2. KB Swing
3. TRX Muscle Up
4. Quick Squat Jumps

Finisher: Abs

TRX S. Crunch 3 x 10

 

The 500

1. Pushups x 50
2. Rows x 50
3. Squat Thrusts x50
4. Mountain Climbers x 150 (each switch)
5. KB Swings x 200

 

Partner Workout

5 -Minute Density Sets

I go – You go

AMRAP

Both A1, then A2, Repeat

2-minute rest between

A1. KB Swing x 10

A2. Thai Sit Up x 10

B1. KB DL x 10

B2. Burpee x 5

C1. Sandbell Slam x 5

C2. Ice Skaters x 10 (5 each)

Finisher: Core 1 x Through:

1. Plank 60 sec hold
2. Side Toucher x 15 each
3. Superman x 15
4. TRX Plank 30 sec hold (Beginner)

TRX S. Crunch x 10 (Intermediate)

TRX Pike x 10 (Advanced)

 

Saturday Ladder

Start at 20, work down (Advanced)

Start at 15, work down (Beginner)

KB Swings

Burpees

 

4 Rounds Each

• 35/25

1. KB Bottoms Up Goblet Squat
2. TRX “Y”
3. TRX Muscle Up (regression – Row & Pull-Through)
4. Mountain Climbers
5. KB RDL

 

Warrior Challenge

• 3 minutes for each exercise – AMRAP
• 90 seconds rest between each exercise
• Split into 5 groups, rotate after each 3-minute bout

1. Pushup
2. TRX Low Row
3. Thai Sit-Up
4. Squat Thrust / Burpee
5. Squat Jump

 

Density Sets – Partner Workout

• 7 Minutes each round
  • A1. Burpees   x 7
  • A2. Static Squat
  • B1. Band High Pull x 15
  • B2. Plank to Push – AMRAP
  • C1. Mobility Mountain Climbers    x 7 each side
  • C2. Toe Toucher Crunches AMRAP

Chipper

1. KB Swings x 50
2. Sandbell Slams x 100
3. Rope Waves x 200
4. Floor Touch Squat Jumps x 50
5. Knee to Elbow Push Ups x 50
6. TRX Face Pull x 50
7. KB High Pull x 25

EQIs 30/30

• 3 rounds each exercise

1. Static Squat
2. Pushup EQI
3. Superman Hold
4. Split Squat EQI
5. Split Squat EQI

• Finisher: Abs 30/10 x 2

1. Plank
2. Plank to Push
3. Side Plank – L
4. Side Plank – R
5. Thai Sit-Up



5 Exercise Circuit

4 rounds each then rotate
30/40 SPRINT!

1. KB Swing
2. TRX Squat Jump w/ 3-second hold
3. TRX Tri X-tension
4. Sprinters Crunch (Elbow to opposite knee)
5. Rope Waves

Finisher: 3 x 10 Burpees

 

The Card Game

Hardcore Version

The whole deck or 20 minutes, whichever comes first

Split group into 5 teams

Race to the finish

The team cannot move forward unless all members are done with all reps of exercises on the top card.

Make sure all pushing is positive!

• Hearts – Squat Thrusts
• Diamonds – Thai Sit Ups
• Spades – Drop Squats
• Clubs – Knee Pushups
• Joker – 10 second Mountain Climber Sprint

 

3 Rounds Each

50/10

Split into 3 groups

1 then 2

• A1. KB RDL
• A2. SL Glute Bridge (Alternating)
• 90-second rest

 

• B1. Ring/TRX Row
• B2. Bird Dog (Alternating)
• 90-second rest

 

• C1. KB Snatch
• C2. Kneeling Band Pull Apart (SLOW)
• Finisher: Burpee/Pushup Ladder 1-10
• 1 Burpee each time, but add a pushup each rung

 

1. 1 Burpee – 1 Pushup
2. 1 Burpee – 2 Pushups
3. Etc.

 

Partner Density Sets

6 Minutes Each

A1. Bodyweight Squats or Squat Jumps x 15

A2. Plank Hold

B1. KB Swing x 15

B2. Kneeling Band Pull Apart   AMRAP

C1. TRX Reverse Lunge (Beginner) x 10 each

Reverse Lunge (Intermediate)

Lunge Jump (Advanced)

C2. Pillar Hand Touch (Side to Side)

Pillar Hold (Intermediate)

Plank Hold (Beginner)

 

Technique

30/30

4 Rounds Each

1. Static Bodyweight Squat
2. Plank / Arms Up Plank
3. Bottoms Up KB Goblet Squat
4. Split Squat – L TRX Assisted / Bodyweight / Kettlebell
5. Split Squat – R TRX Assisted / Bodyweight / Kettlebell



Partner Density

5 Minutes

A1. KB High Swing x 7

A2. Burpee AMRAP

B1. Dynamax Slam & Jump x 7

B2. Reverse Lunge w/ Band Pull Apart AMRAP

C1. TRX Row x 7

C2. Abs – Rope Climber AMRAP

 

<Business Name> 500

1. Pushups x 50
2. Squat Jumps x 100
3. KB Swings x 150
4. Burpees x 200

 

20 Minute AMRAP

1. Pushup x 8
2. Pull up x 8
3. Jump Rope x 50
4. KB Swing x 8
5. Sled Push Down & Back

 

Hurricanes

60/15

3 Rounds

Beginner:

1. TRX Row
2. Knee Pushup
3. KB Swing
4. Air Squat
5. MB Slam

Advanced:

1. Rope Slam
2. KB Swing
3. Burpee
4. TRX Low Row
5. Pushup
6. Dynamax Slam & Jump

 

Basic Strength

Split into 5 groups, with a solid veteran as “team leader” of each group to help out new members.

Each group will be 1 exercise station; they will rotate like normal

Each station will work for 3 rounds of 40/30 then rotate to the next exercise

Have veterans really PUSH the weight

1. MB Swing (Beginner) – KB Swing (Intermediate) – High Swing (Advanced)
2. Plank (Beginner) – Pillar Hold (Intermediate) – Pillar Row (Advanced)
3. Inverted Row (Beginner) – TRX Low Row (Intermediate) – Low Face Pull (Advanced)
4. Band Walk Boxes (Intermediate) – X-Band Walks (bigger bands)  (Advanced)
5. Bodyweight Squat (Beginner) – KB Goblet Squat (Intermediate) – Bottoms Up KB Goblet Squat or 2 KB Rack Squat (Advanced)

Finisher: 30/40 x 4 Rounds

Static Squat (Perfect Technique!)

Regression – TRX-assisted Squat Hold

 

Ladders (Conditioning)

1. KB Swing – Burpee Ladder – 1 up to 20 each
2. Pushup – TRX Low Row Ladder – 1 up to 12 each
3. KB Swing – Sprint Ladder – 10 swings + 1 sprint (add 10 swings +1 sprint each round)
4. Pick 3 Exercises, start at 1 each, AMRAP for 6 minutes for each set of 2-3 exercise groupings