This workout is from Bootcamp Workout Ideas. You want to place in a workout like this for your clients every 2-3 weeks. You can’t to them all the time as you will end up with overuse and overtraining injuries. It is however an important human function to be able to move quickly so don’t neglect sprinting workouts. I give you Se7en.
Duration: 1 hour
15 minute warm up including practice sprints, high knees, butt kicks and hip mobility exercises.
This is a challenging anaerobic workout designed to train the lactate energy system. It is roughly 2 mins work, 2 mins rest for each set. Explain that the faster they complete a set, the more rest time they will get before the next one starts. The reward of longer rest is a great incentive to really go for it during each set!
Allow a good 15 minutes warm up before this one. Demonstrate each exercise and then give everyone the opportunity to practice a few skips and burpees. Correct any technique issues, then advance or regress each individual in the group according to their ability and fitness level.
Set a countdown timer to sound an alarm every 4 minutes. It will take about 1’45” to 2’15” to complete one set of work. The participants should be encouraged to breathe and recover during the remaining time and to encourage those still working to finish faster. Tick off each set as it is completed so you don’t lose track.
I used the park carpark for this. The parking spots are great for measuring out the 3 sprint distances and the hard surface is great for skipping. Use the grass nearby for burpees and squat jumps.
Circuit (complete 7 times):
- 70 skips
- 7 burpees
- 7 sprints
|Exercise||Level 1||Level 2||Level 3|
|Skips||Star jumps or skips||Star jumps or skips||Skips|
|Burpees||Squat jumps||Burpees||Burpee w/ pushup|
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.