This workout is a simple strength workout done in pairs. Don’t let the low reps fool you, this workout is tough!
This is about as basic as circuit workouts come. However one little tweak to how campers change stations plus regular and advanced reps means it works for all levels and makes a great workout.
This bodyweight workout required teams of 6 to complete 300 reps of each exercise. It works out to be about 50 reps for each person of 10 different exercises.
A fun game of tag that will get everyone laughing and comfortable with each other.
This bodyweight finisher uses only plank and push ups and gets harder each round.
This is the kind of workout where you just need to explain it once at the start of the workout and then unleash your clients on it (provided you have a whiteboard for clients to refer to). This leaves you to actually coach your clients and motivate them, rather then explaining and demonstrating the next thing.
This workout has a bit of everything in it, strength, cardio and crosstraining. It’s a great one to use when you are training a new group and unsure of their fitness levels.
I’ve put together this workout that gives your clients plenty of sprints while in a challenging workout environment. This will keep them focused on what they are doing rather than allowing their minds to wander.
Unless you run very specific group sessions, most clients just want better quality of life. That means a bit stronger, a few less kilos of fat, less out of breath and more flexible. This warm up drill helps our clients increase their mobility.
A Tabata Mashup is when we use two exercises in a tabata round. Do the first exercise in the first interval, the second in the second interbal, the first again in the third interval and so on.
Got some tyres (tires) and ropes lying around? Set up this series of drills for your clients to complete in teams. An awesome self-paced workout.
A Decathlon is an Olympic event which involves 10 track and field events. In this workout we are going to complete 10 different strength exercises.
Want to add a little core work to the end of your workout? This finisher should do the trick. All you need is a few weights.
Planning on doing sprint intervals today? How about a few cone agility runs or maybe you are going to take your bootcamp on a 5km run? You need to make sure that their muscles are ready for some serious activity.
The ‘H’ in this workout stands for Hills, an essential part of any good bootcamp location.
A Buy In workout consists of two lists of exercises. After completing List A (the buy in) clients complete ONE exercise or drill from List B. They then must complete List A again before completing another drill exercise from List B. This workout requires just one dumbbell per participant.
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.
Try this drill after some mobility work to start your workout off with some fun and laughter.