Best Teambuilding Drill Finalists Part II

Missed the last post? Check out the ice breaker drill submissions!

plank jumps

Team Builders

This drills are designed to get your clients to work together in teams. Always a good way to build community and loyalty in your bootcamp.

Ton Up Partner Workout

By Rubin Allen

Split the group into uneven pairs of fitness level (fastest and slowest ) The aim is for both partners to finish 100 reps each and complete as many shuttles as possible.

Set up cones to shuttle between 15 metres apart.

The format is 1 person completes 10 reps of the first exercise while partner 2 must get as many shuttles between two cones directly in front. For example: If 2 gets four shuttles by the time 1 has finished the first exercise , 1 carries on from four and adds his shuttles on.

There are 10 exercises written on a white board:

  • Push ups
  • KB squats
  • Vsits
  • X star jumps
  • Slamball
  • Close grip push ups
  • Squat jumps
  • Walkouts
  • KB swings
  • Burpees

When 1 finishes push ups 2 takes over whilst 1 does shuttles. When 2 finishes, 1 goes back to push ups then adds on 10 reps of KB squats. So starting at the beginning and adding an exercise on each round. On the last exercise the client will have achieved 100 reps total, shuttles must be accumulated as well.

About Rubin

I live in Cambridge, UK working as a PT and outdoor fitness instructor with Parkfit.

Filthy Fifty – Partner Workout

By Nancy Krueger

  • 50 sit-ups
  • 50 Burpees
  • 50 Kettlebell Swings
  • 50 Box jumps (or jump squats)
  • 50 Pull-ups (or ring rows)
  • 50 Push-ups
  • 50 walking lunges (count each leg)
  • 50 Tricep Dips
  • 50 Squats
  • 50 Heels to Heavens

One partner works, while one partner rests. HOWEVER, the resting partner must hold 10-20lb medicine ball (or weight) above their head. If the weight or ball comes below their head at anytime, 10 burpee penalty for both!

Partners can choose to break up the exercises however they wish, if one is really good at something, or more fit, they can do more. The first set of partners to complete the “Filthy Fifty” win and decide the finisher exercises for the day. This really encourages BOTH partners to work hard for each other as well as cheer each other on!

About Nancy

I have been running my own Boot Camp in my small town for 3 years now. I do it on the side outside of my “day job”, so still have no website or link to share, but LOVE this site and sharing ideas with others!

Fetch the Frisbees

By Bob Andrews

Break group into several teams (4-6 each team).

Each team is assigned different color Frisbee, I throw the Frisbees in the open field and call out an exercise (squats, push ups, burpees, mtn climbers, planks etc.) then blow the whistle, one member of each team runs to get Frisbee and back. While their teams does that exercise until teammate gets back.

Then we do it all again with a different teammate running after Frisbee.

Do for 28-30 minutes.

About Bob

I run a free bootcamp in the evening from 6-7pm at my church, most are not members but live in the area, some travel over 20 mi., been doing this almost 4 years, just this past February opened my own morning warehouse from 5:30-6:30am. We do crossfit type exercises but this is for the average person. Morning groups are small but evening groups I’ve had 64 on a few occasions but average around 30. I’m WITTS certified as well as TRX COURE COMPLETION.

Circular

By Luci Romano

For 10 players.

Using cones form 2 circles. One small inner circle. One large outer circle.

A STRAIGHT line of cones from the inner circle to the outer circle. For example from the centre of a clock all the way to 12 o’clock.

Player start off by standing around the smaller inner circle were they perform 50 jump ropes.

From here the PLAYERS form two straight lines, against the line of cones leading to 12 o’clock, facing back to back to one another.

The players that arrive to the line first must jog on the spot, waiting for remaining players to join them.

The players closest to the inner circle must hold a plank, while the 2 players closest to the outer circle both sprint around the circle as quick as they can. One player sprinting clockwise and the other sprinting anti clockwise.  All other players must perform a quick jog around the circle, 3 jogging clockwise and 3 jogging anti clockwise, and back to the beginning.

All players then return to the inner circle for the next drill for 40 star jumps. Repeat the drill above with 2 new players sprinting around the circle while 2 new players hold a plank, and all other players perform a quick jog around the circle.

The drill continues with 30 squats, 20 pushups, and 10 Burpees. Repeat the entire drill 3 times.

About Luci

I specialize in Both One on One Personal Training and Group Boot Camp Sessions.  My Bootcamp workouts are intense exercise sessions that challenge every muscle in the body.

I advocate eating healthy and regular work-out sessions. I enjoy jogging, cycling, boxing and kickboxing. I have a black belt in Martial Arts – the style Chuan Fa. My inclination for sports started while I was at school.

The workout I have submitted is always enjoyed by my clients. By rapidly moving from exercise to exercise with little rest in between, they tone and firm muscles while getting a good cardiovascular workout at the same time.

What Lies Beneath

By Lindsey Hilliard

Equipment: Cones, labels

Aim: Everyone works together in this drill to get through all the cones.

Set up:

Use approximately 15 cones (at least one per camper) and allocate an exercise to each cone by placing a card underneath (so the campers can’t see what the exercise is without lifting up the cone).

Start campers holding a plank in a line or in a circle.  Cones should be placed around 30m away from group.

Pick a camper to go first.

While everyone else is holding a plank, the first camper sprints out to the cones, picks one at random and brings it back to the group. That camper then tells the group which exercise is in the cone they just chose.

Everyone in the group performs the exercise together, while the next person sprints out to get the next cone. Once that camper returns with the new cone, everyone performs changes to the new exercise.

This pattern continues on until all the cones have been collected and everyone has had at least one turn at sprinting out to a cone for collection.

The aim is for each person to complete as many reps as they can until the next person returns with a new cone.

It’s up to you which exercises you choose to allocate, depending on your group.  I tend to use bodyweight exercises for this one.

I used this one recently when combining two bootcamp groups together. It worked well because as the group moved through the exercises and begin to tire, they really encouraged each other to sprint out to the cones and back.

It’s a great idea for the instructor to encourage each of the runner’s by name so everyone learns each other’s names too.

About Lindsey

My name is Lindsey Hilliard and I run bootcamp sessions aimed at mums. Mums are generally a unique group, who don’t have the time to go to a gym or enough fitness education to work out on their own.  Most of my clients come to me with a goal of losing their baby weight and have very low fitness levels (to start with).  I put a large focus of my training into fat loss and core strength (as most have lost this during pregnancy).

I love training this niche group because it has a real ‘community’ feel about it and we all have so much fun together.

My business, Fit la Femme, has been running bootcamps for just over 2 years now.

Sponge Race

By Jade Hough

Teams of 3 or so.

Equipment: 1 bucket each team (full of water), 1 sponge per player (I use the car wash sponges the big yellow ones), and 1 bottle – 1.25lt or 2lt soft drink or similar (empty of course).

Place the bucket approx. 30 meters away from the ‘start’ line.

Each team member must dunk their sponge in the bucket of water and race to the other end and try to squeeze as much water as they can in the bottle. Continue back and forth till the bottle is full.

I play this game where there is a tap to refill the bucket otherwise the water won’t last too long.

I found a 2lt bottle took around 10 or so minutes last week (bit longer than I had anticipated – and that was after giving both teams a few tips) so perhaps a 1.25lt bottle would suffice).

It’s very entertaining to watch!!!

About Jade

I’ve been a PT for 5 years now and have played sport (baseball in particular) since I was 5 so love team games!! UB Fit Personal Training.

Cards Drill

By Michael Havazelet

Split class into equal teams and you need one deck of cards per team.  The cards mean the following:

A – 20 Burpee tuck jumps
K – 20 Pullups
Q – 20 Box jumps (24″ box)
J – 20 Thrusters
2-10 Hearts – Jumping jacks x 10
2-10 Spades – Squats x 5
2-10 Diamonds – Crunches x 5
2-10 Clubs – 100ft Sprints
Joker – Half mile run, must bring 2 teammates, remaining teammates can continue working and pulling cards.

Examples:

6 of Hearts = 60 jumping jacks

3 of Clubs = three 100ft sprints

9 of Spades = 45 squats

When the whistle blows, members from each team start taking cards off of their deck one at a time, completing the exercise as per above. First team to finish their deck completely wins and others must complete some kind of punishment. Alternatively, the team that finishes first can get 1 “point” and you can play best of 3, 5, etc.

Works well as a warmup or as a main drill. Good way for people to get to know each other and the format pushes people to work harder since they are working for a team.  Less fit clients also feel good because they are still contributing with each card they complete and don’t feel like they are behind as with more conventional drills. Works for any number of people assuming you have enough decks.

On a side note, you can substitute any exercises you want that work for your particular gym, just make A, K, Q and Js harder exercises and the rest more basic exercises. I save the two Jokers for some kind of twist such as a partial or full team run.

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Image: Beyond Burpees

Best Teambuilding Drill Finalists

You guys sent in some awesome drills last week for our teambuilding drill competition. It was great to see some familiar names from our last competition.

Here they are for you all to try out. Now is time to vote them down to just two winners!

Although there will be no prize for it, it would still be cool to know the ‘people’s choice’. Let us know which ones you liked and used below.

Beyond Burpees

Ice Breakers

These drills and games are designed to get your clients to know each other (and also laugh a lot).

WHAT’S IN A NAME?

By Theresa Prior

After completing your regular drills of mobility warm-ups, have participants form a circle and jog on the spot.

Each participant in turn states their first name and how many letters are in their first name. They (or the instructor) suggest a bodyweight exercise to perform using the amount of letters in their name as the count.

EG: ‘Hi, my name is Theresa! Let’s do 7 star-jumps!’ ‘Hi, my name is Jack! Let’s do 4 push-ups!’

Challenge: Have participants, one at a time, go around the circle and say each name. If they stuff up, or forget entirely, have the whole group do some (your choice) burpees!

About Theresa

I am a qualified Outdoor Education teacher, currently teaching Science to primary school students. I am a happy wife and mother of two pretty amazing little girls! I am also beginning my own PT business. My main focus is on teaching and supporting families to become healthier, more active and happier!

Peg Tag

By Jodi Dunell

5 + participants

Each participant starts with a certain number of clothes pegs pegged onto their clothes (avoid “personal” areas). I find 6 – 8 pegs is a good number.

Mark out an area that will allow your group to be able to run around and tag each other and not be too cramped.

On the word “Go” participants are to steal a peg off someone else and peg it to themselves. The person with the most pegs at the end of a given time (I have found 60sec – 90 sec a good time limit) is declared the winner.

Redistribute the peg and repeat but reverse the rule. This time the winner is the person with the least amount of pegs. They have to put their peg onto someone else.

I have found this game creates lots of laughs but be careful of the sneaky cheats hiding their pegs or putting them in unnoticeable areas or tactics to gang up on someone!!! Great fun and cheap just use your clothes pegs from home.

About Jodi

My business is called JUMPT. I have been in the fitness industry for the last 8 years. I conduct group sessions and work at the local gym as a fitness instructor taking circuit, spin, pump and boxing. I have a diploma of fitness, am completing a diploma in life coaching and am a master practitioner in NLP.

Two Metre Tag

By Ben Loxley

With new clients coming in to my studio often, I believe making them feel more comfortable with other clients is key to them having a great workout!

Pair up with someone you have never trained with (if possible).

The aim is to tap your opponent on either shoulder or knee while staying in a 2mx2m grid (approx). Moving around as much as you like to tag or avoid being tagged by your partner.

If you get tagged, complete one burpee and get straight back into the drill.

Play for 5 minutes changing partners EMOM.

Really makes people feel comfortable with physical contact.

About Ben

I own a yoga and fitness studio, we practice hot yoga and try to take our fitness classes away from the stereotypical class. Always changing things up, keeping our clients guessing and having fun!

LEG PRESS VOLLEY BALL

By Jo Sharp

Equipment: 2x beach balls

Set up:  Divide clients into 2 groups in a seated circle. Each group has a beach ball and is seated with their feet on the ground and their knees up. At the start of go the groups lift their feet and go into a leg press position.

Rules:  The aim is to leg press the beach ball to another team member.  The first team to successfully do 4 leg presses throws without the ball hitting the floor gets 1 point.  When a point is scored the opposing team have to do 10 burpees. The game then restarts until a team gets 4 points. The winning team then decide what exercise the losing team have to do. Feel your abs talking to you after this one.

About Jo

Hi Jo Sharp here, I am based in both Sydney & Bali. I run regular fitness camps and online fitness challenges. Training does not have to be complicated, my aim is to keep it simple so it can fit into everyone’s lifestyle.

Like Sharp Moves on Facebook & follow on Instagram for my fitness updates.

America’s Cup Racing

By Maree Iloyd

For large or small groups.

Note: Just making sure everyone knows this is a yacht race. The ‘grinders’ are the powerhouses of the boat. See link.

Standing one foot forward, one backwards, facing partner. Hold hands. Imagine you are at a hand bike machine.

Trainer starts timer and begins a running commentary pretending you’re in a race.  Partners ‘grind’ arms in a circular motion, one person going forwards and other backwards.

Trainer calls ‘tack’ in the commentary and partners switch rotation direction.

Trainer calls “jibe” and partners jump feet to other foot forward.

Partners change pace according to the trainer’s commentary and “race” for the finish.

Usually ends in partners laughing their heads off, puffing and arms spinning crazily.

Variation for less enthusiastic yachting minded trainers is to time 30 seconds in one direction then 30 seconds in other.

About Maree

I’m a Mum to two young girls and I run an outdoor fitness group for Mums where the kids can come too. The name of the company is Fit With You.

Check back shortly for the team builder category.

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Image: Beyond Burpees

Bootcamp Drill Competition Prizes

A couple days ago we announced our latest competition.

At the time I was still finalising the prizes but now I can tell you what you will get if you win.

Beyond Burpees

Prizes

Top Voted

The top voted drill from each category will win a copy of:

Total value: $233!

Random Giveaway

There will also be a surprise prize for all entries that make it through to our shortlist. At this stage that’s everyone who has entered so far.

To read the rules and how to submit check out the original post.

Good luck!

Best Teambuilding Drill Competition

This time last year we ran a cool competition looking for some awesome games to share with the community. The result was 15 or so new games to add to our repertoire.

Well it’s time again for a new competition, although this one will be more a giveaway then a competition because most submissions will win something.

iceburg

The Theme Is…

… ice breakers and team builders.

I am wrapping up an ebook project I have been working on with friend and trainer, Jess Griffin. Her business has boomed in the short time since she started it and it is apparent to me that a large part of her success has been from using plenty of partner and team drills in her workouts.

These drills have allowed clients to get know each other. They are very supportive of each others efforts, something which is evident just by looking at the comments on the business’s Facebook page.

So with that in mind – and also with the pleas on the Bootcamp Ideas Facebook page for more partner drills – I thought it would be awesome for everyone to throw their best drills into the ring.

How You Can Win

Follow the steps below to make your submission. Jess and I will pick the best 5 to 10 submissions form each category. I say 5 to 10 because at this stage I have no idea how many entries we will actually get. We may only get 5 in each entry so get on it!

Videos that help with the explanation will go a long way to being picked.

The best 5 to 10 will appear on the website next week for you to try out. Now to avoid people with a large fan base from telling their lists to vote for them, the voting will be done by the 40 members of the Bootcamp Ideas private Facebook group.

The highest voted winner of each category will get to choose a prize from the prize pool (which will be announced soon – ~$200 value for the winners). Every single person who’s drill gets through to the final 5 to 10 will get a copy of Bootcamp Ideas brand new ebook.

There will also be an additional giveaway for anyone who submits – even if you didn’t make it into the final list.

Winners will be announced on the 4th of November 2013 (Australian Time).

ice break

The Categories

You can submit your entry under one of two categories; Ice Breaker or Team Builder.

I understand these aren’t really mutually exclusive so use the identifiers below as a guide.

Ice Breaker Team Builder
  • Often a game
  • May involve introducing oneself or using names
  • May involve physical contact eg. partner squats
  • Make people feel silly and laugh
  • Usually a drill not a game
  • Has a goal to aim for – eg. number of reps or rounds
  • Score is kept against other teams
  • OR entire group works as a team

How To Enter

Entries close 9am Sunday morning on 27/10/2013 Australian time.

  1. Scour your notes and pick out your best/favourite drill.
  2. Head to the Submit page and fill it out.
  3. Be sure to include the category and what size group your drill/game is suitable for.
  4. You may also want to include a link to a video(s) to help with your explanation. If you want to attach anything just let me know in your workout and I will email you back so you can send it through.

Disclaimer and Legal Stuff

Firstly, this competition is for fun! I apologise in advance if your drill doesn’t get picked. It is nothing personal, I would just like to keep the quality level high and reward those who put in a lot of effort.

Prizes may not equal exactly $200. That is just an estimate. Actual prize value and contents will be announced this weekend. Entries will close 9:00am Sunday morning (27/10/2013).

Prize contributors cannot enter. Only one entry per person.

Now I leave you with a buddy sprinting drill that I would class as a Team Builder.

2013-09-15 10.32.07

Sample Drill: Partner Fartleks

Pair up clients with similar fitness levels.

Partners begin running slowly around oval (or field) in pairs. On first whistle blow partner A starts sprinting, partner B keeps running slowly. On second whistle blow partner A slows to an easy run and partner B sprints until they catch up to partner A. Partners jog together until next whistle blow (when Partner A sprints off again).

Note: Modify for beginners by making them walk instead of run in between sprints.

Run for two rounds of 5 minutes. In the second round partner B will sprint first and partner A will catch up.

For timing intervals, start with 30 second sprints (allow another 30 seconds for the next person to catch up) then 30 seconds of slow running. Then do some 20 second sprints. Then finally finish with 10 second sprints.

Enjoy guys and gals and good luck.

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If you don’t feel like entering but want to see the entries when they come out, join our mailing list to be notified.

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Images: Shaun MerrittThat Hartford Guy

Unique Bootcamp Workouts Review

Back when I started Bootcamp Ideas, there wasn’t really anything else like it out there.

There was a few ebooks floating around in the ether, but they seemed like something thrown together to simply feed to an underserved market. I bought them, you bought them, but they lacked inspiration and left me disappointed.

Since then it appears that a few more of us trainers have worked out how to use the Internet.

Take this little website for example. It was chugging along, only really making enough money to support itself through some affiliate payments.

I would stick some ebook banners up, then feel bad and take them down, then want to make some money and put them back up. I felt dirty recommending the existing ebooks because I knew they weren’t very good.

But you guys are smart, and you could tell they weren’t very good, so you didn’t really buy them (which I’m thankful for).

Then in 2012, Garry Robinson approached me with his first ebook, Bootcamp Workout Ideas. You couldn’t even compare it to the other books out there, it was so much better. I hoped that things would start turning around for bootcamp intructor resources and even brought out my own ebook to help things along.

I needn’t have worried, as now there is a new kid on the block and he brings some great ideas.

ubw tyre

Long time readers will have already seen Leon Melnicenko’s drills here on Bootcamp Ideas. You may also have seen his name pop up on the Facebook Page when he uses his keyboard warrior skills to leave fantastic answers and providing help to peoples questions. He is also a key member of our private Facebook group.

UBW Banner-BookWell Leon has been working hard in his spare time to put together a new resource for you guys. It’s called Unique Bootcamp Workouts and it is massive! It’s so big it comes in a ZIP file.

Before I tell you about the book I want to give you a little background on Leon (he doesn’t know I’m going to write this, but I figure you guys will enjoy knowing a little more about him):

  • He currently co-owns an outdoor fitness business called Sound Fitness.
  • Sound Fitness operates 9 sessions a week and usually gets around 15 people per class.
  • Sound Fitness has a brilliant low impact class style called STOMP! which involves zero running.
  • His bootcamp style sessions are called Team Training – changing peoples mindset to work together.
  • He lives in the UK and is married to a girl with excellent email skills named Hanni.
  • He likes to give his clients a lot of variety by breaking up each of his classes into XX small drills.

I just think the guy is pretty terrific and I have a lot of respect for him. He has now also created this great kit for you guys which I will go into a little more detail about now.

Unique Bootcamp Workouts

Multi-Drill Style

A lot of the workouts I put on Bootcamp Ideas are one drill/game/activity for the entire workout. Unique Bootcamp Workouts is different. It’s focus is on keeping variety in your workouts with shorter drills which I know from some of the emails will naturally suit the style that many of you like to use already.

Inside you get over 170 of these small drills and ideas which are sorted by type for easy reference. There are team drills, partner drills, challenges, finishers, fillers, circuits and even games.

While I’m talking about this I also want to mention that the drill names are pretty inventive. Your clients should get a good kick out of the names alone.

UBW Run

Complete Workouts

So, if you like you can take those drills and put them in your own workouts however you like. Or you might just use some of the fillers and games to add a bit of spice to your own workout creations.

If however, you are time poor like me, Leon has put together 50 one hour sessions using his drills so you can just print them and go (or be paper friendly and pop them on your iPad).

ubw sampleLayout

I always like to comment on how ebooks look. Most people are going to read the book on a screen so it’s important that it is pleasurable for your eyes.

Each drill is well laid out (see picture) and Leon has taken the time to include smiley faced diagrams when necessary. It’s not going to blow your mind but it doesn’t really need to.

Sneak Peak

So you know what you are in for, Leon has been kind enough to put together a small preview of 14 of his drill ideas just for you guys. You can download it for free, no strings attached.

The Quick Bit

For those of you who don’t want to read all that above here is the gist of it:

If you like you can also check out Leon’s website, also called Unique Bootcamp Workouts were he shares some of his drills for free. Also come back tomorrow for this weeks Bootcamp Ideas workout.