EMOM Finisher
Quick and effective, this alternating EMOM will leave your clients with a deep, deep burn.
Strength-tervals
Boost your biceps with this one, about a 50 min workout with warmup and cooldown.
Up & Upper Kickboxing
Tone and Tighten like a boxer. Get in a Total Body Cardio workout with great Upper Body DB workout. Don’t forget to twist and pivot for those chiseled abs 😜
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.
1+
2 Minutes of Crazy
This is a challenging cardio circuit workout with each circuit lasting 2 minutes long.
Self Timed Tabata #2
Throw out the timer for this one. This is tabata where your clients set the time.
Aerobic Accumulator
This simple accumulator workout uses a combo of core strength exercises and gradually increasing runs to work your camper’s endurance levels.
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.
Sprint Circuit
In this I Go You Go workout, partners spend 2 minutes per station working hard.
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
Contrast EMOM Pyramids
These contrasting pairs will have your campers working hard in Pyramid EMOMs
The Pyramid EMOM
This workout features EMOMs with a Pyramid twist.
Focus Tabata Workout
6 Tabata Rounds with a Sprint Tabata Round between every 2.
Bit Of A Mix(ed Up)
This is a full body strength, cardio and conditioning workout using different formats in each round training the brain as well as the body 😀
Right Leg Left Leg
A leg day finisher that will leave your campers walking like baby giraffe and feeling the burn for days!
Cardio Blast Off
This drill has two parts – a running drill that can be completed on a treadmill or outside, and a resistance band drill. It will leave your camper’s legs burning for days!
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.