Train Like An Animal [Competition Entry]

This workout is an entry in our annual Bootcamp Ideas competition from Michael O’Sullivan.

Workout type: HIT, team, fun, cardio endurance.

Length: 60 minutes

Equipment needed:  Cones/Markers

Train like an animal

Warm Up

10min

Jog and body weighted reps. Ask clients what exercise is the favorite and get the group to perform 10. Do this 10 times – 100 reps.

Also do the touch knee warm up game will always get a laugh from all clients. (Client’s try and touch partners knee’s. Agility warm up)

Dynamic Stretching

TRAIN LIKE AN ANIMAL

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‘Escalating’ Partner Drills [Competition Entry]

This workout is an entry in our annual Bootcamp Ideas competition from Jamie Harvey.

Workout type: Cardio Endurance

Length: 60 minutes

Equipment needed: Medballs (4-8 kg), Cones, Agility ladders

‘Escalating’ Partner Drills

Warm Up

5 minutes

Five laps of area + dynamic stretches (high knees, butt kicks, lunges, squats, over the fence, arm swings)

Game: Medicine Ball Over and Under

10 minutes

  • Split the class into two or three teams and have each team line up with team mates one behind the other about one metre apart.
  • Each team is given a medicine ball which begins at the front of their line.
  • The participant at the front of the line must lift the ball over their head and hand it to the participant behind them. That participant then puts the ball between their legs and hands it to the participant behind them.
  • This is then repeated throughout the line.
  • Once each individual hands the ball to the person behind them they must complete a burpee, before running to the back of the line to rejoin the game.
  • The first team to reach the other end of the court or marked out area (about 20 metres) wins. You can make it best of three games to determine an eventual winning team.

‘Escalating’ Partner Drills

35 minutes

  • Firstly get the boot campers to pair up with someone of similar fitness level.
  • There are six drills which each have an exercise to be completed on the spot and an exercise involving shuttles
  • One participant from each pair must complete a shuttle while the other participant completes the exercise on the spot.
  • As soon as the shuttle is completed, the participant tags their partner and they swap exercises.
  • This is continuously repeated. If you want to make it competitive get each pair to count and record the amount of times they tag their partner at each station
  • Two sets of two minutes each drill. 30 seconds rest in between each set.
Drill Shuttle Exercise Exercise On Spot
1 Sprint (15 metres) Mountain Climbers
2 Broad jumps (10 metres) Toe touch jumps
3 Hands through ladder (5 metres) Burpees
4 Lunges (15 metres) Sit ups
5 Bear crawl (10 metres) Push ups
6 Ladder side to side hop (5 metres) Squat jumps
Layout of ‘Escalating’ partner drills: number represents drill, red dots represent cones.

Layout of ‘Escalating’ partner drills: number represents drill, red dots represent cones.

Warm Down

Static stretches

About Jamie

Myself and Oarey McWilliam have been running indoor boot camps at Advance Fitness Club in Invercargill, New Zealand, for over a year. We have over 70 clients across four classes and have developed a 12 week program that is achieving some brilliant results.

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This workout is part of our 2015 Bootcamp Workout Competition. Check out the awesome prizes up for grabs and find out more here.

Otherwise sign up to the mailing list below to get access to all of the competition entries and cast your vote.

Survivor Challenge [Competition Entry]

This workout is an entry in our annual Bootcamp Ideas competition from Sean McCrory.

Workout type: Muscular Endurance, Team

Length: 60 minutes

Equipment needed: Cones, Station cards

Survivor Challenge

(idea came from my favourite TV show Survivor)

Put your Campers into teams of any size from partners or larger, I find having larger sized teams helps build better team work and brings people closer together

Trainer to think of a fitness Mantra that has been used to motivate their Campers at previous sessions, for this session I will use the mantra:

Don’t Ever Give Up…….Ever

As you can see there is 18 letters in the above mantra, so set up 18 exercise stations (I use 18 cones with one of the below exercises written on and placed in a random order and numbered 1 to 18 spread over 200m area).

Station 1: 20reps Get Ups / Letter: R
Station 2: 20reps Squat Tuck Jumps / Letter: U
Station 3: 20reps Waves / Letter: G
Station 4: 20reps Race Starts Each Leg / Letter: E
Station 5: 20reps Burpees / Letter: G
Station 6: 20reps Toyotas / Letter: O
Station 7: 20reps Plank to Push Ups / Letter: D
Station 8: Run to 400mtrs / Letter: T
Station 9: 20reps LCR’s / Letter: I
Station 10: 20reps Ankle Squats / Letter: E
Station 11: 20reps Ground Dips / Letter: V
Station 12: 20reps Coffins / Letter: P
Station 13: 20reps Sprawls / Letter: E
Station 14: 20 Push Ups / Letter: N
Station 15: 20 Split Lunges / Letter: I
Station 16: 20 Tricep Exts / Letter: V
Station 17: 20reps Ab In & Outs / Letter: V
Station 18: 20reps Jumping Power Jacks / Letter: E

Give each team a pen and paper. Starting off each team will run to a different numbered station and undertake the exercise at that is written on that cone, once all team members have completed the 20 reps they call out to the trainer the numbered cone and the trainer gives them the letter aligned to that number and the team writes that letter on their paper (For example if a team goes to station 14 and completes 20 push up they will be given the letter N). After that they will move to cone/station 15.

The goal for the team is to complete all 18 stations as fast as possible and solve the puzzle of turning 18 letters into a mantra.

Teams can not start solving their puzzle until all 18 stations are complete.

On average it should take teams between 40-45mins to complete the 18 stations and that leaves them 15mins to solve the puzzle.

If Teams are struggling to solve the puzzle they can buy clues in the currency of 25 Burpees each team member.

Clue 1: 5 Words in this mantra.

Clue 2: Give the team the first letter of each word.

First team to solve the puzzle wins.

About Sean

I run one of the biggest outdoor bootcamp businesses in Perth and have been operating for nearly 5 years. Every Friday night I run a fun, relaxed but challenging session for my Campers (I call it FNG: Friday Night Games) its a huge hit.

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This workout is part of our 2015 Bootcamp Workout Competition. Check out the awesome prizes up for grabs and find out more here.

Otherwise sign up to the mailing list below to get access to all of the competition entries and cast your vote.