12 Rounds: Boxing or Bootcamp?

Hi guys! Jono here! How was your weekend? Did you watch the Boxing? Hats off to Jeff Horn… I’m a huge Manny Pacquiao fan… and the fight was definitely controversial but you have to admire the mindset off Horn. He had a dream, he believed it, he put in the work and he achieved that… I love those stories 🙂

Anyways watching the “12 Round” bout got me in the mood for one of my workouts. So, what I want to share today is the “12 Cones” Workout! It’s probably my favorite Bootcamp Workout! If you haven’t played it before it’s a pretty simple concept. The way it works (for example)

50 skips and 1 shuttle run
50 skips, 1 shuttle run AND 2 burpees
50 skips, 1 shuttle run, 2 burpees AND 3 squat jumps
50 skips, 1 shuttle run, 2 burpees, 3 squat jumps AND 4 push-ups
etc. until you get to 12 exercises

I love this workout because all you really need is 12 exercises (I always make the “12” a “120sec” wall sit. The workout pretty much runs itself and you can spend the whole workout walking around – checking out technique and motivating your group)

A couple of tips when running the 12 cones workout:
1: Always start with a constant (e.g. 50 skips) or it can get messy.
2: Only explain the first 3-4 exercises at the start (you’ll be there all day if you explain all 12). Once the first person is up to the next exercises, then you explain it.
3: Add in an “interval” e.g. every 5mins everybody has to stop and do 20 star jumps (just makes it more enjoyable).

Give it a go and let us know what you think 🙂

Also… Just letting you know we’ve re-structured our Bootcamp Specialist program to make it AWESOME…. and we’ve got it on special!!! Find out more information below.
Bootcamp Specialist Trainer
9 Fitness Australia registered CEC courses (74CECs): Valued at $2 361
Bootcamp 1 (10CECs): $297
Bootcamp 2 (11CECs): $347
Kettlebell 1 (10CECs): $297
Kettlebell 2 (12CECs): $347
Suspension Essentials (10CECs): $297
Online Essentials (10CECs): $297
Battlerope Essentials (5CECs): $197
Family Bootcamps (5CECs): $197
Pregnancy and Post Natal (1CEC): $85
Note: you get lifetime access to these courses… There is no expiry – you can take as long as you like to complete them… Many of our clients spread them out over a few years
+
6 Mini courses: valued at $600
Boxing Workouts for PT’s: $97
Powerbag Essentials for PT’s: $97
Medball Essentials for PT’s: $97
Fitness Games for Bootcamp: $97
Social Media Essentials for PT’s: $97
Basic Nutrition Guidelines for PT’s: $97
Note: you get lifetime access to these courses… There is no expiry – you can take as long as you like to complete them
+
12months FREE access to our exclusive VIP program: valued at USD$360
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Letter of recommendation from Fitness Education Online (signed by Jono and Travis) that you can add to your CV: Priceless – we only do this for Bootcamp Specialists