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Workout Ideas
Like To Swing
Get your campers practicing their kettlebell swings in this partner relay workout.
Ratchet
The ‘ratchet’, in it’s simplest form, is a couple of exercises done as an ascending superset. This has an overload effect on the muscles which is good for building muscular endurance and size.
Long Shuttle
Need to get some km’s into your camper’s legs? This one breaks up 200m runs with squats and has 3 different fitness options.
Cardio Killer
A good old shuttle workout to keep your clients moving and warm on a cold day.
The Transporter #2
Divide the group randomly into teams of 4 or 5 people of varying fitness levels. Set up one set of cones per team, spaced out at approximately 6m or 7m apart as shown. Each team member has a sandbag with a weight relative to their own fitness level. Yo …
Shadow Boxing Warm Up Drills
Need something quick to warm up the group at tomorrow’s boxing sesh? Here you go.
Run It Hexagon
Got some space to move but wet grass? This series of running drills will help. (Great for running groups too!)
The Crossover #2
Running and partner exercises make up this partner finisher.
2+
Fitball & Wall
For this workout you’ll need some Stability Balls. You’ll use these for the entire session to give your campers a unique workout.
1000 Reps Super Team Challenge
Got a group of campers or athletes that are in need of a real challenge? This workout will give them just that. In teams of 4 campers will take on a total of 1,000 reps as fast as possible.
3 Person Circuit Boxing #2
A great workout for when you’ve got 3, 9, 15 or 21 campers at a boxing session.
A New Fitness Test
This is a fitness test that can be used for pre and post testing in a 12 week block.
Catch Me If You Can
Want to include sprints but your clients aren’t too keen? This partner sprint workout will get them racing!
Extra Time Finisher
This is a great little drill to add when you’ve got some extra time to fill in at the end of class.
Basics 50s
This chipper workout just needs a few weights and a whiteboard and you’re all set!
Partner Resisted Sprints
Your campers won’t be able to resist this partner running drill.
Tennis Ball Sprints
Your campers will be caught between a rock and a hard place as they try to conquer this impossible sprint finisher!
Chipper Fitness Test
A 2 part fitness test measuring strength and running.
Bootcamp Baseball
A classic bootcamp workout inspired by the baseball diamond.
30-39 minutes
10+
One Two Boxing Warm Up
Follow up your mobility warm up with this quick series of boxing and strength exercises to get clients switched on for a great boxing session.
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