A workout using a hill in your park to add some variety to normal bodyweight circuit ideas. Suitable for different fitness levels.
Training low rep strength is challenging when all you have is some light weights and body weight exercises to use. I like to tackle this problem with some low rep, sub-maximal training. This workout is suitable for groups with different fitness levels.
This workout is a combination of a Chipper and an AMRAP completed in teams for that signature bootcamp feel. Suitable for all fitness levels and mixed fitness level groups.
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.
Those without mat are out and have to do burpees. I double the number of rounds to equal burpees.
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.
The 30-20-10 drill involves doing a circuit three times. On the first time round complete 30 reps of each exercise, the second time around 20 reps of each exercise and the third time around just 10 reps of each exercise. Bookend this drill with a warm up, a game and a finisher for a great workout.