BootCraft

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.

Features:
HIT,
Intervals
Drill time:
30-39 minutes
Min. group size:
1+

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.

Features:
HIT,
Teambuilding
Drill time:
30-39 minutes
Min. group size:
5+

5 Drill Boxing Workout

This partner based boxing workout includes a lot of variety to make the session fly by.

Features:
Conditioning,
Boxing
Drill time:
40-49 minutes
Min. group size:
2+

Travelling Team Relay

Travelling exercises in partners makes this workout great.

Features:
Conditioning,
Bodyweight, Partner, Running
Drill time:
30-39 minutes
Min. group size:
2+

4 Square

Like the school yard game, the object of this game is to make it to square number 1.

Features:
Game, Warm Up,
Gamified
Drill time:
10 minutes
Min. group size:
5+

Run Strength

Another great I Go You Go drill where the rest gets longer but the exercises get harder.

Features:
Cardio,
Bodyweight, Partner, Running
Drill time:
15 minutes
Min. group size:
2+

60 Total Circuit

2 exercises per station. 1 core. 1 lower body. 60 reps total. Go!

Features:
Conditioning,
Circuit
Drill time:
20-29 minutes
Min. group size:
1+

Sprint Circuit

In this I Go You Go workout, partners spend 2 minutes per station working hard.

Features:
HIT,
Intervals, Partner
Drill time:
30-39 minutes
Min. group size:
2+

Triple Threat AMRAP

A simple AMRAP workout using low reps and exercise staples.

Features:
Conditioning, Strength,
Circuit
Drill time:
30-39 minutes
Min. group size:
1+

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.

Features:
Finisher,
Bodyweight
Drill time:
05 minutes
Min. group size:
1+

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.

Features:
Conditioning, Strength,
Bodyweight, Circuit, Intervals
Drill time:
30-39 minutes
Min. group size:
1+

Like To Swing

Get your campers practicing their kettlebell swings in this partner relay workout.

Features:
HIT,
Intervals, Partner
Drill time:
30-39 minutes
Min. group size:
2+

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.

Features:
Strength,
Intervals, Partner
Drill time:
20-29 minutes
Min. group size:
2+

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

Features:
Conditioning,
Bodyweight, Intervals
Drill time:
30-39 minutes
Min. group size:
1+

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!

Features:
Conditioning,
Circuit, Gamified
Drill time:
30-39 minutes
Min. group size:
5+

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.

Features:
Cardio,
Running
Drill time:
30-39 minutes
Min. group size:
1+

Cardio Killer

A good old shuttle workout to keep your clients moving and warm on a cold day.

Features:
Cardio,
Agility, Bodyweight, Running
Drill time:
30-39 minutes
Min. group size:
5+

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 …

Features:
HIT,
Running, Teambuilding
Drill time:
20-29 minutes
Min. group size:
2+

Shadow Boxing Warm Up Drills

Need something quick to warm up the group at tomorrow’s boxing sesh? Here you go.

Features:
Warm Up,
Boxing
Drill time:
05 minutes, 10 minutes
Min. group size:
1+

Run It Hexagon

Got some space to move but wet grass? This series of running drills will help. (Great for running groups too!)

Features:
Cardio,
Partner, Running
Drill time:
20-29 minutes
Min. group size:
2+, 5+
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