It’s Your Birthday!
These drills are designed to celebrate client birthdays and make them feel challenged and appreciated on their special day!
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2 Exercises 2 Minutes
This Drill can be used for warm-up using mobility exercises or for a finisher using more intense exercises. It’s a simple format of :20 seconds switches for 2 minutes without rest (3 x :20:20). My sample sets are listed below, but you can use any 2 exercises that are similar with a flawless transition between the two exercises.
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Simple Circle Warm Up
A very simple team warm up that’s perfect for any running workout.
Self Timed Tabata #2
Throw out the timer for this one. This is tabata where your clients set the time.
Walking Tag
It’s tag (or tiggy for those in Australia) but walking style. The goal is to get everyone out.
Travelling Team Relay
Travelling exercises in partners makes this workout great.
Run Strength
Another great I Go You Go drill where the rest gets longer but the exercises get harder.
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
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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
Cardio Killer
A good old shuttle workout to keep your clients moving and warm on a cold day.
The Crossover #2
Running and partner exercises make up this partner finisher.
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Sore From The Saws
She saw sore abs on the hardwood floor! This is a bitey finisher that your clients will remember for days.
Right Leg Left Leg
A leg day finisher that will leave your campers walking like baby giraffe and feeling the burn for days!
We’re Having a Ball!
Campers mix agility & coordination with strength & cardio! This three-part drill may be combined, or used in pieces as part of a warm-up.
No Weights? No Problem
This workout is like wine pairing but with body-weight exercises. Instead of pairing a smooth Merlot with Filet Mignon, we’ll take one exercise and pair up with three different exercises, trying to find the best fit.
Surfin’ USA Ab Finisher
A fun ab finisher to conclude your session – Beach Boys style!
Mind and Body
Great game workout to break the ice. Mind and body workout for a great recovery day.
Level Up
This is a simple format using Tabata timing :20:10 because you can do anything for :20 Seconds (insert winking emoji here). This is a great Drill to throw in anywhere within your workout, at the beginning to get everyone ready, in between longer sets, or at the end as a finisher. Working one muscle group for each Set, leveling up the difficulty for the next Tabata. I’ve included 3 Sample sets below for Squats and Push ups and Cardio. I’ve done this for Lunges, Bicep Curls and Jacks, it’s an endless list….. I’d love to see your Level Up workout!
Ladder Adder
Climb up and down the ladder in this bodyweight drill.