This workout has been shared by Leon Melnicenko at Sound Fitness.
Equipment: Depends on exercises
- 12 exercises drill (body weight)
- 400-500 metres best effort
- 3-4 minute rest (repeat)
Have twelve bodyweight exercises ready. Alternate the exercises to suit your goal.
Kyle: Here are 12 simple exercises to start with
- Jump squats
- Sea turtles
- Close-grip pushups
- Forward lunges
- Suicide pushup/planks
Arrange the class so that everybody has a good space to exercise and also make sure they can all see. For larger groups a big circle works best.
The campers start by marching (or jogging) on the spot. The instructor demonstrates an exercise, counts down from three and then everybody must break straight in to the exercise (duration depends on class fitness).
Once the time is up the group must begin marching on the spot again whilst watching the instructor demonstrate the next exercise. Repeat until all 12 exercises are complete. When complete line the campers up and set them off for the run.
- The simpler the exercise the better.
- For mixed ability have two groups. The 30 second group and the 60 second group. After 30 seconds are up the begginers get to rest and the fitter group continue up to 60 seconds.
- The run should be timed.
- Repeat and then finish with a fun team game.
Game: 4 cone relay
- Split the group into two teams.
- Each team have 4 cones.
- The object of the game is to knock over all cones as quickly as possible.
To start: Pick a player to run first from both teams. On command ‘GO’ the first players run out to the marker (10-20 metres away), runs back and tags the next person. After each player has run out and back the team are allowed to knock over one cone.
The process then starts again until another cone is knocked over. The first team to knock all cones over wins. Encourage team members to cheer on players as they run.
About the workout creator
I (Leon) run a group fitness business in Plymouth (UK). www.sound-fitness.co.uk
The workout above has been tried and tested and works a treat. I always explain what I am doing and how it will benifit the group before I start.
Image: Official U.S. Navy Imagery