2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.
Bootcamp Automator July 2011
2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.
Bootcamp Automator July 2011
The Bootcamp Automator Monthly Training Overview
-
Each bootcamp workout officially begins with the prescribed 5-minute PreWorkout Routine consisting of mobility and activation exercises to best prepare
the body for the upcoming Metabolic Workout.
-
A Metabolic Workout features a total body workout in alternating set or circuit
format that combines the muscle building benefits of resistance training with the
cardiovascular benefits of cardio training. The result is a killer bootcamp-style
workout that will supercharge metabolism for up to 48 hours post-workout, build
lean muscle, blast belly fat, and get your campers into the best shape of their life
with only three 30-minute express workouts per week. These workouts address
all 5 key movement patterns and work the whole body in all 3 planes of
movement (sagittal, frontal, and transverse) over the course of a training week:
hip-dominant, pushing, knee-dominant, pull and/or scapulothoracic, and pillar
(integrated shoulders, hips, and core).
-
Alternate between Metabolic Workout A, B, and C with ideally 48-hours between
each workout. Perform 3 Metabolic Workouts per week for best results. We’ve
found the best annual training calendar to operate on a 3 weeks on, 1 week off
format. The week off consists of active recovery days to provide campers with
mental and physical regeneration to get ready for the next month’s routines.
Below is a sample outline of a monthly bootcamp training schedule:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Metabolic
Workout A
Cardio
Intervals
Metabolic
Workout B
Cardio
Intervals
Metabolic
Workout C
Cardio
Intervals
Active
Recovery
Metabolic
Cardio
Intervals
Metabolic
Workout B
Cardio
Intervals
Metabolic
Workout C
Cardio
Intervals
Active
Recovery
Week 3 Workout A
Metabolic
Cardio
Intervals
Metabolic
Workout B
Cardio
Intervals
Metabolic
Workout C
Cardio
Intervals
Active
Recovery
Active
Recovery
Active
Recovery
Active
Recovery
Active
Recovery
Active
Recovery
Active
Recovery
Active
Recovery
Week 1
Week 2 Workout A
Week 4
-
OPTIONAL: For best results campers should perform cardio intervals on the
days between their metabolic workouts to accelerate whole body fat burning and
rapidly improve conditioning. The best resource for these cardio interval workouts
is the Soundtrack of the Month Club powered by Workout Muse. Be sure to
sign-up as a Workout Muse affiliate to be able to promote this club to your
campers and generate monthly passive income with 60% recurring commissions.
-
Active recovery means campers perform some form of low to moderate intensity
activity for 30-60 minutes. Any recreational activity will do including but not
limited to recreational sports, brisk walking, and corrective exercise protocols like
self-massage, flexibility training, and mobility and activation work. In general, the
2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.
Bootcamp Automator July 2011
goal is to get at least 30 minutes of daily active recovery to establish a healthy
baseline activity level.
-
Each routine (both pre-workout and metabolic workout) provides completely
customized exercise progressions to best match the wide variety of fitness levels
within your camps. Please reference the chart below to best understand the
Level I, II, III concept:
Level I- Beginner
Level II- Intermediate
Level III- Advanced
If you are 30+ lbs ABOVE
your ideal body weight OR If
you are 10-20 lbs ABOVE
your ideal body weight AND
you have NOT worked out
consistently in the last 3
months (if ever)
If you are 10-20 lbs ABOVE If you are within +/- 5 lbs of
your ideal body weight AND your ideal body weight AND
you have been working out you have been working out
consistently for the last 3
consistently for the last 3
months or more OR If you are months or more
within +/- 5 lbs of your ideal
body weight AND you have
NOT worked out consistently
in the last 3 months (if ever)
-
Monthly Instructional Workout mp4 Videos: We have provided detailed
instructional videos for each workout that show you the Level I, II, and III exercise
variations along with expert coaching cues that we use within our own camps to
run safe and effective large group workouts. These videos are mp4 files and can
be played on your computer or on a video ipod or smartphone (iPhone,
Blackberry, Droid, etc.).
-
Monthly Interval Workout Music mp3 Soundtracks: In addition, we have
provided you with the interval workout mp3 soundtracks that will tell your
campers exactly what to do so you can focus on client motivation and
supervision instead of the low skill task of looking at your clock. These mp3
soundtracks can be played on your computer, burned to a CD, or imported onto
your mp3 player or iPod.
-
Progression: It’s really as simple as moving up and down levels to make the
workouts harder or easier as needed. Your goal is to gradually work your
campers up to Level III. So if campers start at Level I, they should first be able to
master the Level I workouts before moving onto the Level II workouts and so
forth. Mastery implies that your campers can safely and effectively perform each
exercise in a pain-free full range of motion within a given workout without the
need to rest or pause at any point during the work periods.
-
It is highly recommended that your campers perform 5-15 minutes of corrective
stretching and self-massage both pre and post-workout. Focus on the most sore
and/or tight areas of the body to bolster injury prevention and speed recovery.
The best resource for this corrective work is Mission Unbreakable powered by
Workout Muse.
2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.
Bootcamp Automator July 2011
-
Each and every month you will receive a new set of workouts with new interval
protocols and new exercises. This will provide the variety needed to keep your
camps exciting, fun, and fresh in addition to ensuring that your campers will
never encounter any frustrating training plateaus!
2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.
Bootcamp Automator July 2011
Pre-Workout Routine
Pre-Workout Routine- 5-Minute Warm-up: Alternate between 50 seconds
of work and 10 seconds of rest for each exercise in the following 5-minute
warm-up circuit.
Order
2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.
Bootcamp Automator July 2011
Bootcamp Automator June 2011 Program Design
Density Training
Workout A- Boxing Intervals: 3 Minutes On, 1 Minute Off
Station#
Equipment-Based
Bodyweight
1
Punching Bags: Jabs and Straights Variation
Jabs and Straights Variation
2
Battle Ropes Slams/Mountain Climbers Variation
Rear Elbow Strikes Variation
3
TRX Bicep Clutch/TRX Tricep Kickback Variation
Knee Smashes Variation
4
Sandbag High Pulls/Skater Jumps Variation
Side Kicks Variation
5
1-Arm Swings Variation L/R
Roundhouse Kick Variation
Workout B- Escalating Density Circuit
Station#
Equipment-Based
Bodyweight
1
Sandbag Shouldering Variation
Rotational 1-Leg Deadlift Variation L Leg
2
Med Ball 1-Arm Chest Pass Variation
Rotational 1-Leg Deadlift Variation R Leg
3
TRX Grappler’s Twist OR TRX Rip Trainer Squat to Rows
Variation
Staggered Squats Variation L Leg
4
Kettlebell Skier Swings Variation
Staggered Squats Variation R Leg
5
Band-Resisted Knee-In + T-Push-ups Variation
Knee-In + T-Push-ups Variation
Workout C- Max Rounds for Time in 20 Minutes
Station#
Equipment-Based
Bodyweight
1
Sandbag Clean and Press Variation
Seal Jacks Variation
2
TRX Rip Trainer Axe Chops Variation
1-Leg Bent-Knee Hip Extensions Variation
3
Med Ball Sweeping Lateral Lunges Variation
Sweeping Lateral Lunges Variation
4
Kettlebell Renegade Rows Variation
Bodyweight Push-up Rows Variation
5
Burpee Long Jumps Variation
Burpee Long Jumps Variation
2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.
Bootcamp Automator July 2011
Equipment-Based Metabolic Workout Routines
Workout A- Density Training- Boxing Intervals: 3 Minutes On, 1 Minute
Off. Alternate between 3 minutes of work and 1 minute of rest. Perform 5
total rounds for a 20-minute workout.
Station#
Exercise Variation
Level I
Level II
Level III
Max Reps for Time:
1
Decrease
Increase
Punching Bags:
Striking Force
Striking Force
Jabs and
Punching Bags- Jabs and
Speed and
Speed and
Straights
Straights Variation
Frequency
Frequency
Max Rounds for Time“I Go, You Go” Partner
Training:
2
10 Battle Ropes
Slams/Mountain
Climbers Variation for
Time
Battle Ropes
Slams/Push-up
Hold
Battle Ropes
Jumping
Slams/Slow
Mountain
Climbers
Battle Ropes
Side to Side
Jumping
Slams/Fast
Mountain
Climbers
Decrease Body
Angle
TRX Bicep
Clutches/
TRX Tricep
Kickbacks
Increase Body
Angle
Max Rounds for Time:
3
6 TRX Bicep Clutches/
6 TRX Tricep Kickbacks
Variation
Max Rounds for Time:
4
Sandbag
Sandbag
Sandbag High Rotational High
Deadlifts/Slow
6 Sandbag High Pulls/
Pulls/Skater Pulls/Fast and
and Small Skater
10 Total Skater Jumps
Jumps
Big Skater
Jumps
Variation
Jumps
Max Rounds for Time:
5
6/Side 1-Arm Swings
Variation L/R
1-Arm Sumo
Deadlifts L/R
1-Arm Swings
Increase Load
L/R
2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.
Bootcamp Automator July 2011
Equipment-Based Metabolic Workout Routines
Workout B- Density Training- Escalating Density Circuit: Seek to maintain
the same intensity from cycle to cycle as the work periods get longer while
the rest periods get shorter.
Cycle #1: 30-30 intervals
Cycle #2: 40-20 intervals
Cycle #3: 45-15 intervals
Cycle #4: 50-10 intervals
Station#
Exercise Variation
Level I
Level II
Level III
1
Sandbag Shouldering
Variation
Squat Down and
Touch Bag
ONLY
Sandbag
Shouldering
Increase Load
2
Med Ball 1-Arm
Med Ball 1-Arm Chest Med Ball 1-Arm
Rotational Chest Increase Load
Pass Variation
Chest Pass
Pass
3
Decrease Body
Increase Body
TRX Grappler’s
TRX Grappler’s Twist
Angle OR
Angle OR TRX
Twist OR TRX
OR TRX Rip Trainer TRX Rip Trainer
Rip Trainer
Rip Trainer
Squat to Rows Variation Squats Facing
Squat Jumps to
Squat to Rows
Anchor Point
Row
4
Kettlebell Skier Swings
Variation
5
Decrease Load
Band-Resisted Knee-In + Band-Resisted
T-Push-ups Variation
Push-up Hold
Kettlebell Skier
Increase Load
Swings
Band-Resisted
Knee-Ins
Band-Resisted
Knee-Ins +
T-Push-ups
2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.
Bootcamp Automator July 2011
Equipment-Based Metabolic Workout Routines
Workout C- Density Training- Max Rounds for Time in 20 Minutes.
Station#
1
Exercise Variation
Sandbag Clean and Press
Variation:
Level I
Level II
Level III
Sandbag
Deadlifts
Sandbag Cleans
Sandbag Clean
and Press
5 reps
2
TRX Rip Trainer Axe
Chops Variation:
5 reps/side
3
4
Add Skater
Jump
Med Ball Sweeping
Med Ball
Lateral Lunges Variation: Med Ball Lateral
Med Ball
Sweeping
Squats
Lateral Lunges
Lateral Lunges
5 reps/side
Kettlebell Renegade
Rows Variation:
10 total reps
5
TRX Rip
TRX Rip Trainer
Trainer
Axe Chops
Rotational Axe
Facing Away
Chops Facing
from Anchor
Sideways to
Point
Anchor Point
Burpee Long Jumps
Variation:
Kettlebell
Bodyweight
Rows
Burpees
Kettlebell
Increase Load
Renegade Rows
Burpee Long
Jumps
5 total reps
Burpee Long
Jumps +
Push-ups
2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.
Bootcamp Automator July 2011
Equipment-Free Bodyweight Metabolic Workout Routines
Workout A- Density Training- Boxing Intervals: 3 Minutes On, 1 Minute
Off. Alternate between 3 minutes of work and 1 minute of rest. Perform 5
total rounds for a 20-minute workout.
Station#
1
Exercise Variation
Level I
Level II
Level III
Max Reps for Time:
Decrease
Striking Force
Speed and
Frequency
Jabs and
Straights
Increase
Striking Force
Speed and
Frequency
Decrease
Striking Force
Speed and
Frequency
Rear Elbow
Strikes
Increase
Striking Force
Speed and
Frequency
Jabs and Straights
Variation
Max Reps for Time:
2
Rear Elbow Strikes
Variation
Max Reps for Time:
3
Knee Smashes Variation
Max Reps for Time:
4
Side Kicks Variation
Max Reps for Time:
5
Roundhouse Kicks
Variation
Decrease
Striking Force
Speed and
Frequency
Increase
Striking Force
Knee Smashes
Speed and
Frequency
Decrease
Striking Force
Speed and
Frequency
Side Kicks
Increase
Striking Force
Speed and
Frequency
Decrease
Striking Force
Speed and
Frequency
Roundhouse
Kicks
Increase
Striking Force
Speed and
Frequency
2011 Workout Muse, LLC - www.workoutmuse.com
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.
Bootcamp Automator July 2011
Equipment-Free Bodyweight Metabolic Workout Routines
Workout B- Density Training- Escalating Density Circuit: Seek to maintain
the same intensity from cycle to cycle as the work periods get longer while
the rest periods get shorter.
Cycle #1: 30-30 intervals
Cycle #2: 40-20 intervals
Cycle #3: 45-15 intervals
Cycle #4: 50-10 intervals
Station#
Exercise Variation
Level I
Level II
Level III
1
Rotational 1-Leg Deadlift
Variation L Leg
Partial Range of Full Range of
Motion
Motion
1-Leg Deadlift 1-Leg Deadlift
Rotational 1Leg Deadlift
2
Rotational 1-Leg Deadlift
Variation R Leg
Partial Range of Full Range of
Motion
Motion
1-Leg Deadlift 1-Leg Deadlift
Rotational 1Leg Deadlift
Staggered Squats
Variation L Leg
Increase Jump
Staggered Squat Height and
Staggered Squats
Jumps
Speed of
Movement
4
Staggered Squats
Variation R Leg
Increase Jump
Staggered Squat Height and
Staggered Squats
Jumps
Speed of
Movement
5
Knee-In + T-Push-ups
Variation
3
Push-up Hold
Knee-Ins
Knee-Ins +
T-Push-ups
2011 Workout Muse, LLC - www.workoutmuse.com
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means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.
Bootcamp Automator July 2011
Equipment-Free Bodyweight Metabolic Workout Routines
Workout C- Density Training- Max Rounds for Time in 20 Minutes.
Station#
Exercise Variation
Seal Jacks Variation:
1
30 reps
2
3
Level I
Level II
Level III
Stepping Seal
Jacks
Seal Jacks
Increase Speed
of Movement
1-Leg BentKnee Hip
Extensions
Decrease Base
of Support
Lateral Squats
Lateral Lunges
Sweeping
Lateral Lunges
Push-up Hold
Increase Speed
of Movement
Bodyweight
and Decrease
Push-up Rows Base of Support
(Closer Hands
and Feet)
1-Leg Bent-Knee Hip
2-Leg Bent-Knee
Extensions Variation:
Hip Extensions
(10 total reps)
5 reps/side
Sweeping Lateral Lunges
Variation:
5 reps/side
4
Bodyweight Push-up
Rows Variation:
10 total reps
5
Burpee Long Jumps
Variation:
Burpees
Burpee Long
Jumps
5 total reps
Burpee Long
Jumps +
Push-ups
2011 Workout Muse, LLC - www.workoutmuse.com
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means, electronic or mechanical, including photocopying, recording, or any other information storage and
retrieval system, without the written permission of the author.