Classic Tabata
Tabata stripped back to the basics. Use these exercises or your own carefully picked ones. Remember: your clients will loathe them by the end.
Rope Timekeeper
One rope per team, that person’s the time keeper. The rest of the team have to keep going until they get back.
5 Drill Boxing Workout
This partner based boxing workout includes a lot of variety to make the session fly by.
Travelling Team Relay
Travelling exercises in partners makes this workout great.
4 Square
Like the school yard game, the object of this game is to make it to square number 1.
Run Strength
Another great I Go You Go drill where the rest gets longer but the exercises get harder.
60 Total Circuit
2 exercises per station. 1 core. 1 lower body. 60 reps total. Go!
Sprint Circuit
In this I Go You Go workout, partners spend 2 minutes per station working hard.
Triple Threat AMRAP
A simple AMRAP workout using low reps and exercise staples.
Push Up Then Stick ’em Up
This is a great finisher for an upper body workout or as a way to add in some upper body work to a lower body session.
Work Till You Drop
This is a reps and “failure” circuit routine where each person is encouraged to work until they can do no more.
30-39 minutes
1+
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.
Supreme Add On
This is an Add On using 15 exercises and adding one on, but not adding on so your repeating the starter exercises, each round consists of different exercises. Super easy format and each round adds one minute building on endurance to a 5 min continual work without rest. My example below is leg day (Squats / Lunges). This can be done with all different muscle groups for a full body workout using equipment. It’s a simple 30 minute workout… for the trainer… not the group
Hot Potato Phone Tag
Here’s a unique spin on Hot Potato for virtual sessions! This unique game works best for a group that’s not too large. Everyone must give permission to use their phone number in advance, and everyone must bring their phone to class!
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!)