Providing different workouts each week can be tough. Sometimes you need to pull something out that is completely new. This choose your own adventure style workout is one of those.
Lower body strength is great for balance, healthy knees and ankles and great looking summer legs. Your clients will love and hate this at the same time.
This tyres, ropes and bands circuit uses a little trick which helps when you are light on equipment.
This workout works like a giant 3 station drill circuit and mainly focuses on sprints.
Set up Set out a circuit of 8 exercises either in a line or a circle (depending on the space you have available). Exercises: Rope slams Plank – no intervals on this station, both clients will hold plank for 2 mins MB burpees – regression: MB Jump Squat …
This workout has teams using a car tyre (or something like a kettlebell) as a ‘baton’ as they complete circuits in a relay fashion.
This is one of the most popular workouts that I have ever shared on Bootcamp Ideas. It’s simplicity makes it a great workout for new trainers and experienced trainers alike. It involves three 4 station ‘mini’ circuits.
Your client’s mission, should they choose to accept it, is to take on six different drills. This message will self-destruct in five seconds.
This workout is another spin on the old 300 rep scheme which were popular after the ‘300’ movie came out.
Got a battling rope and a park or streets to run around? Take your team for a Rope Run.
This workout is a simple strength workout done in pairs. Don’t let the low reps fool you, this workout is tough!
This is about as basic as circuit workouts come. However one little tweak to how campers change stations plus regular and advanced reps means it works for all levels and makes a great workout.
This is the kind of workout where you just need to explain it once at the start of the workout and then unleash your clients on it (provided you have a whiteboard for clients to refer to). This leaves you to actually coach your clients and motivate them, rather then explaining and demonstrating the next thing.
This workout has a bit of everything in it, strength, cardio and crosstraining. It’s a great one to use when you are training a new group and unsure of their fitness levels.
A Decathlon is an Olympic event which involves 10 track and field events. In this workout we are going to complete 10 different strength exercises.
A Chipper workout involves ‘chipping’ away at a list of exercises. Participants chip away until all repetitions are done.
A 3-person circuit only has 3 stations. One station is the timekeeper station. You can set up the stations in a triangle or in 3 lines. Sort the campers into teams of 3 (one on each station) and have them compete to finish 2 or 3 rounds first.
An accumulator drill gets gradually more and more difficult as clients progress through the rounds. In Round 1 clients do just execise number 1. In Round 2 clients do exercises number 1 and 2, Round 3 numbers 1, 2 and 3 and so on.