Make a team. Pick up stuff. Carry Stuff. Lift Stuff. Carry stuff back.
A quick boxing and running finisher that gets the whole class involved!
This is a very simple circuit of 8 exercises. Clients must work their way around completing 20 reps on each exercise. The number of repetitions decreases each round.
Boot Campers pair up for these fast paced 2 minute boxing intervals.
Burpees are better when they are broken up into blasts, correct?
This is a simple cardio finisher that is easy to add to the end of a workout, especially if it is strength focused.
It may seem like a simple circuit, but then it gets real as each round adds more exercises.
This EMOM drill really gets clients to work hard and then take a rest rather than just making them do a minute or two minutes of the same exercise.
This workout is from Nadinne Wilkinson of AMP Fitness Boxing. 7 rounds of boxing for boot campers in pairs, with a 10 minute group finisher and a 5 minute core burn.
4 rounds of 3 minutes of cardio, 2 minutes of strength and 1 minute of core to keep your clients on their toes.
While staring absentmindedly at a picture of the Australian flag over the Australia Day weekend I had the idea for this workout.
Grab a rope and a group of 3 for this sprinting drill.
A partner drill to keep 2 people hustling and flowing. All you need is a tyre and 3 cones.
A simple warm-up of 2 cardio exercises and a handful of cones.
If you took a break for 2 or 3 weeks from running your sessions over Christmas and New Years then chances are that your bootcampers probably haven’t done much exercise wise in a few weeks (but that’s OK because you probably didn’t do much either. Ha!). Today’s workout is the workout I used at our first session back last year.
Set a stack of cones around 40m away from the main exercise area. When a team earns a point they must run out to the stack of cones to collect one. Add up the cones at the end of the round for the total score.
Each team must complete each of the following drills 4 times (without ever repeating the same drill back to back). The first team to finish all four drill, 4 times, wins.
This workout operates like the song ‘The 12 Days Of Christmas‘. Challenge your fittest clients to complete all 12 versus (their last round will be stations 1 to 12) by the end of the workout.
Select three trees to be your Christmas Trees. Under each place some boxing gloves, pads and a set of envelopes. Inside the envelope will be a drill/exercise. The group should complete it and return the envelope to under the tree.
This workout is designed to get harder and harder each round. We start with a simple drill in the first round and add complexity each round (particularly on the bands and medballs). This allows our clients’ bodies to prepare for the final, most difficult round.