This year I’ve decided that along with a small test at the start and the end of each bootcamp (such as 1 minute of push ups or a 1 mile run) I am also including some recurring workouts that will pop up during the year for my bootcampers. These workouts are special in that they can be measured and repeated constantly. Here is one of the workouts.
Note: This workout is quite challenging. Be sure to provide plenty of support and motivation throughout, especially to your less fit clients.
Duration: 1 hour
Spend 10 minutes with a basic warm up of shuttle runs, power skips, suicide runs, side runs and spider lunges.
How It Works
Individually, clients are to complete as many rounds as possible of the circuit below. Their time limit is 15 minutes.
Clients can perform either of the exercises options but should try to stick to their exercise choices for the entire 15 minutes.
Make sure you go through all of the exercises beforehand. Allow everyone time to practice the bear crawl both forwards and backwards.
- 15x Marine Pushups (alternate exercise: marine pushups on knees)
- 10x Burpees (alternate exercise: walk feet out rather then jumping out)
- 5x 5 metre forwards Bear Crawl, 5 metre reverse Bear Crawl (alternate exercise: do all bear crawls forwards)
- 1x 50 metre sprint to cone and back
Take scores by first taking full rounds and then taking total number of reps from any incomplete rounds. For example, if a client only gets up to 8 burpees on their last round they would get 23 reps in addition to their complete rounds.
Finisher (if time)
Tabata intervals (20 seconds work, 10 seconds rest). Alternate the following two exercises for 4 minutes. (Thanks kmoore!)
- Elbows to knees squat
- 10 seconds squat hold and 10 seconds squat pulse
150 metre run, 50 metre walk, stretch