After taking a break over the Christmas break it’s important to ease your clients back into exercise. This workout involves the full body and provides you with a chance to demonstrate all the basic foundational exercises like Pushups, Squats and Lunges.
Goals: Get body back into shape after a break from exercise
Duration: 1 hour
Light jog that leads clients into running in a small circle. Add in high knees, butt kicks, skipping and side to side.
30 sec Partner Supersets
Have your group pair up. Working through the exercises, perform 30s intervals with one partner completing exercise A while the other performs exercise B. Switch and then repeat each pair of exercises for a total of 4 30s rounds.
Proceed to the next 2 exercises.
1A. Squats 1B. Side plank
2A. Prone pulldowns 2B. Slow bicycles
3A. Mountain climbers 3B. Pushups
Like a Bear
Set up two pairs of cones 15-30 metres apart.
Clients must bear crawl 15-30 metres from one cone to the other and then perform X pushups before running back and repeating. X in this case starts at 5 and is reduced by 1 each round.
Using the cones from the Like a Bear drill have clients line up along one end. Clients should perform a split squat until you yell ‘GO!’.
Upon the word go, clients will sprint towards you while you run away from them backwards. Clients continue to sprint until someone passes you.
Adjust speed and distance accordingly for the group.
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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.