Posterior Chain Circuit
The posterior chain aka your backside is a group of muscles that plays a huge role in just about any movement you make. They’re the power behind your ability to take the stairs two at a time and squat down to pick up something heavy from the floor. Here’s a workout that does just that!
1.2.3
This workout is titled 1.2.3. because each exercise has a 1.2.3 count. It’s a basic format of 40 Seconds on and 20 Seconds Rest and completing 3 Rounds.
BOXOUT: 3×5 Minute Drills
Learn to move your feet like a boxer in this 3×5 boxing drill.
Boxing Build-Up
This boxing drill works great for all fitness levels. As the title suggests, every boxing combo builds up from the start to finish. Each workout gets harder as you go on.
Circle Workout
Grab a partner and try your luck with a draw of a card bodyweight workout.
3 Whiteboards
3 types of workouts laid out for your boot campers, all in one drill.
One More Than You
Big equipment calls for big movements in this partner strength circuit.
30-35 minutes
2+
Deck of Cards Workout
The classic deck of cards workouts with two twists: teams and fitness levels.
30-35 minutes
10+
White Elephant Gift Exchange Workout
This workout incorporates the silly spirit of the White Elephant Gift Exchange and gives it a sweaty new spin! What You Will Need First and foremost, a pile of gifts! You can go about this a couple ways. You could provide all the gifts yourself, and ke …
Kris Kringle Workout
What ‘present’ will your campers pull out of the Christmas sack next?
1+
The Camper Christmas Challenge (Full Workout)
A full 45 minute workout including warm ups and a finisher for Christmas lovers and Scrooge’s alike.
Looper
This is a running / endurance type workout that makes use of a running track with strength work to complete between laps.
Gym Builder
Get your campers into pairs. The goal of this workout is for campers to build a new gym for you. To do this, each team will need a copy of the Gym Template (attached). They will need to complete exercises in order to build the walls, roof and floor of …
Rolling 100’s #2
Pair campers up to tackle one dead ball and 100 reps of each exercise.
Cardio Accelerator
Start slow, build to medium, end fast. This cardio and plyometric repeat drill gets harder along the way.
Ratchet Boxing
A cunning boxing workout that works particularly well when coupled with a hill.
Dynamic Endurance
3 killer drills to work endurance with both cardio and strength.
Bench It
Got some benches at your park, try this circuit workout which used benches and dumbbells.
Rope Racing
Run boot campers through this obstacle course style AMRAP, using a traveling exercise to get to each station.
Ladder Legs
When you add agility to Leg Day, you get Ladder Legs.