Upper Lower Supersets
Work a little bit of everything with these upper and lower body supersets.
Time With Gerald
Have you met my friend, Gerald? (He’s a battle rope. He’s likes long walks and want to meet your friends.)
The Amazing Race
Just like the TV Show, get boot campers into teams of two for a race around the world!
Mad Dash
It’s a mad dash to get through this partner based time ladder circuit, with a few tyre races for the final sprint.
IGOUGO Team Challenge
Team boot campers up to compete in this heavy hitter strength circuit.
Hill Battle
A progressive workout featuring hills, stairs, good old tyres and sandbags.
Long Interval Circuit
A killer circuit of minimal heavy duty equipment that is a combo of strength training, plyometrics, bodyweight and agility training.
Barracks Bombshell
Test your boot campers’ whole body muscular endurance and aerobic conditioning.
Kitchen Sink AMRAP
4 rounds of AMRAPs: complete all the exercises in the kitchen sink, then carry it!
Union Jack
While staring absentmindedly at a picture of the Australian flag over the Australia Day weekend I had the idea for this workout.
First To Finish Team Battle
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.
Rope Relay
Set Up Split your class into teams of 4. You will need one battling rope per team. If you don’t have enough ropes start some teams on the rep challenges and others on the relay. If you do, all groups start on the rope relay, then do a rep challenge, th …
Punishing Three
The 3 Person Circuit: One person does a strength exercise for a set number of reps (eg. 20 Squats), the next person does an isometric or active rest exercise (eg. an Isometric Squat) and the third person does a cardio exercise (eg. Shuttle Runs). The g …
Decathlon 2.0
A Decathlon is an Olympic event with 10 exercises. This workout is – you guessed it – a workout that challenges campers to complete 10 exercises.
Hips of Glory
Do your clients have poor squats? They probably have weak glutes. Try this workout as a way to start getting them stronger.
Army Workout
Six missions, 25 minutes, can your teams complete each mission twice?
Mini Circuits #2
This workout needs a few bits of equipment but makes a great winter or wet weather workout as it doesn’t need much space.
Bootcamp Monopoly (bigger and better edition)
This giant circuit is inspired by the board game Monopoly. The pair or individual to complete the most laps of the board win!
Tabata Lines
This workout is great for a rainy day, quite literally. It takes up next to no space and the tyres and ropes can be replaced with kettlebells, dumbbells, sandbags or whatever else you have lying around.
5+
The K.I.S.S. Workout
Sometimes you just need to forget about fancy workout methods and just Keep It Simple, Stupid (KISS). Take a handful of drills. Put them in a circuit. Demonstrate them and unleash your clients on them.