Hi trainers, no full workout this week, instead we are going to try something a little different. Enjoy this little collection of finisher drills and games from trainers around the world.
A nice little finisher I do with indoor or outdoor classes.
You will need: 1 stereo and a download of Roxanne by The Police.
So how it works: Explain to the clients you will be playing a 3.5 min track. Tell them for the duration of the song they must remain in the upper push up position and when they hear ‘Roxanne’ it’s one push up and when they hear ‘red light’ it’s one squat thrust. Heaps of fun and hard work especially when it goes ballistic in the middle and end.
2. Scavenger Hunt
I use this to stall for time, if I have to fix up a station or if I’ve forgotten something.
Tell everyone that they need to shake hands and introduce themselves to 3 different people, touch the leaves on 3 different trees, step up and down on 3 different seats, and anything else random that will get them running all over the park. I have also asked them to tell me what the park entrance sign says, or bring me back a flower.
3. Card Game
I use this one when I am brain dead.
I have made up lots of separate cards with no equip exercises on them.
I have split them up into 4 categories:
Examples: push ups and all the variations, tri dips etc squats / lunges and all variations hills, 1 long lap, star jumps any ab variations I wont list them all, I’m sure you all have heaps.
When I need to fill in some time in the class, I ask someone to take a lucky dip. They can take just 1 card or 1 of each. Its then up to you on how many they perform. For example, 1 minute of each or 20 sec of each, then 30 sec, then 40 etc, or tabata. The list is endless (actually you could also do cards up with how they perfom them and lucky dip that too).
I make it fun and blame the exercise on the person who pulled it out (not on me) for example, ‘It’s Sue’s fault you all got burpees. ha ha.’
If anyone brings their kids along – I’ll get the kids to draw the lucky dip. I’ve even got an elderly couple on their walk to do it. Everyone had a laugh, including the couple.
4. Mirror Image
Time: 1 minute 30 seconds each way
Aim: To mimic you partners movements as quickly as possible.
Method: Have the pairs face each other with a 3 metre gap in between. Player one must copy player twos movements as quickly as possible. The key is to make it as hard as possible for the other player. Players should be encouraged to mimic the movements as quickly as possible. Players must be facing at all times and should be fixed to one spot. Once the time is up, players swap. Aim to play two games with a swap of partners for the second.
- Players are encouraged to use a wide variety of exercises.
- The instructor should demonstrate first to give the other players ideas about what to do.
- Each round should last 1 minute 30 seconds.
- Pair players up with the same ability where possible
Players can only use the following movements:
- Right shuffle touch floor
- Left shuffle touch floor
- Tuck jump in the air
- Touch the floor
Players can only use these 4 movements
Give it a try and let me know how you all get on, its guarenteed to add fun in to your bootcamp.
5. Team Rock, Paper, Scissors
This is a team game that would work well as a finisher or mid-workout cardio boost. This came from my boys gym teacher (NOTE: ask kids in elementary school what they did in gym that day, it’s a GREAT resource for ideas to take to bootcamp) which he titles “Wizards, Goblins, Ghouls”, it’s based on Rock,Paper,Scissors but I can never keep straight if Wizards beat Ghouls or Goblins etc, so for the adults I use Rock,Paper,Scissors.
Play on a Soccer Pitch\Football field\Basketball court:
- Split the group into two teams.
- Each far side of playing field is each teams’ home base (I say “in the goal” when using the soccer pitch).
- As a team, ‘campers huddle in goal and decide what they’re going to throw as a team (either Rock,Paper,Scissors), making sure other team does not hear.
- Both teams meet at edge of center circle and throw their choice out on the count of 3.
- Winning team chases down losing team.
- Losing team turns and runs as FAST as they can back to their home-base, if they reach home base, they are SAFE. Any ‘campers tagged by any member of the winning team are now part of the winning team.
Play continues for 5-10 minutes, team with most players wins, or until everyone ends up on one team.
Thanks to Brittney St. Germain
To see your awesome workouts and drills on the website use our submit a workout page. I love getting your bootcamp ideas so keep sending them through!