Sometimes it’s just great to open up the legs in a long strided run. It’s also great to get your clients to do this from time to time. This workout consists of several 400m timed runs along with some serious core work.
Goals: Short distance speed, Core strength
Duration: 1 hour
Mats, 400m athletic track
Core warm up
- Leg raises
- Side plank
- Supine hip extensions
Using the time from the warmup 400m run. Set a challenging time limit on your clients to complete one lap. For the ab exercises, have your clients do each exercise for one minute.
Isometric crunch w toes to sky, Side plank w hip drop
One leg table top, Russian twist
Elbow plank w rotate, Prone flutter kicks
Full range of motion sit ups, Alternating bird dog
Sea turtles, Bicycles
3 rounds of (1 min each):
- Step up w quick touch at the bottom
- Isometric half pushup
One last 400m jog
Stretch focusing especially on hips
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.