BBL (Big Bash League) Bootcamp
Workout Length: 30 minutes
Equipment Needed: Tennis Balls with exercises written on them
Workout Category: HIIT / FUN
Continuous Exercise Cricket
All players move around the field (walking / jogging). ‘Batter’ chooses a dynamic exercise to perform and does this for 10 reps with all other players copying. The batter than runs to another position and another batter moves in. Continue until all players have batted.
Trainer ‘bowls’ an exercise (I wrote them on table tennis balls) and then starts the timer. Players perform as many reps as possible in the set time (40 seconds). Provide a scorecard for players to record their own runs (photo below).
Runs are allocated as a certain number for a specific rep range:
1-5 reps = 1 run
6-10 reps = 2 runs
11-15 reps = 3 runs
16-20 reps = 4 runs
21-30 reps = 5 runs
31+ reps = 6 runs
- no ball… trainer does the next exercise drawn.
- wide… trainer does double the reps of the highest total of the last exercise.
- wicket… players must repeat their last exercise and beat their reps or lose 5 runs.
- drinks break… players run the perimeter of the field (approx 200m).
Any exercises could be used, but I tend to focus on bodyweight exercises.
My name is Wayne Venzlauskas and I own and run a small PT business called WAVES_PT. I work full time and run bootcamps part time.