Long Interval Circuit Workout

Today’s workout is from Trevor Shoulders. He has not only included a very fun looking workout but also some great tips on planning your sessions.

Thanks Trevor!

Tyre pull

Choosing your location

First off you need to get access to a large indoor venue that can take a pounding or find a private-ish outdoor setting that can accommodate your needs.

Want my advice? Do it outside. Even though you’re at the mercy of Mother Nature, people enjoy being outside and are more comfortable in an open area.

For me, I’ve chosen an abandoned parking lot outside of the gym I train for, yes its convenient but you may not be as lucky.

Planning the session

Decide what types of exercises you want your clients performing BEFORE you start planning this. Trust me it saves a lot of headache.

The routine I’m going to list below is a combo of strength training, plyometrics, body weight and agility training. Again, lucky for me I have resources and am able to get equipment easily and cheap. I enjoy abstract training, meaning I use unconventional equipment, such as sledgehammers; tractor tires; and sandbags. No, it’s not a new thing but still I enjoy it.

Base your own camp on what YOU want and what your clients want. Also, remember our first topic, make sure your venue can accommodate the style of training you plan on doing.

Make sure you’re insured

Lastly before we start talking exercises, make sure you cover your back. I learned the hard way that just because you know someone well and they get hurt during your camp, doesn’t mean they won’t sue.

So, in saying that, draft up a contract of sorts that covers your legal side so that any injuries can’t be placed on the landlord/owner of property or yourself. You’ll have to do your own research on this topic though.

The Workout

Now, down to business, let’s set up some circuits with 2-3 people per station. The purpose for this is to build some healthy competition between the group members as well as allowing them to motivate one another when your attention isn’t on them.

I’ve had a lot of success with one of two options;

  • either pair up men and women with similar strength/body comp;
  • or put opposites together (i.e. an experienced individual with a less experienced person).

I’ve had less luck with the latter of the two but it works in some scenarios.

Next I suggest giving a rundown of how to do each exercise if you haven’t already planned on doing so, it may seen redundant to some but to the individuals who might be boot camp newbie’s, it may be a lifesaver.

Depending on your class size, you’ll have to remove/add some of these circuits; the one below is designed for a group size of 12 with partners of 2, or 18 with partners of 3.

This is a timed circuit. 2 minutes of straight exercise, followed by a 1 minute recovery period. I suggest you get a whistle.

1. Alternating Tire Pulls

This is a taxing exercise, no matter the length of the pull, it will leave your quads and calves burning and gasping for air. I recommend 20-35 ft for each pull. It’s long enough to get them burning, but short enough to alternate a few times.

Have your first participant start at your go line, and you’re second at the finish, once client 1 has reached the end point, client 2 can pick up and go immediately. If using a third, have them wait at the go line for client 2 to finish.

Set up is easy, go to your nearest SS Tire or tire repair center and ask for a retired tire, take your pick of sizes and enjoy. You can fashion a harness yourself, get creative, or use Google, it’s a wonderful thing.

2. Lunge and Jack

One of my personal favorites, 20-30 ft lunges (can use extra weight) with 40 jumping jacks on the end of each distance.

As we know, lunges are great for the glutes and quads and don’t forget the calves and shoulders for the jumping jacks. You’ll have your clients panting at the end of this one.

3.Sledgehammer Swings

For this you’ll need another tire, a big one. Get a few sizes of sledge hammers (6, 8, 10 etc).

Just like you’d chop wood or nail a stake into the ground, hit the wall of the tire with all your might

This is a great Ab workout with plenty of accessory muscles at work. The shoulders, lats, and arms all come into play here. You can have the clients alternate in 30 second or 30 hit intervals or let them all go at once. I recommend having multiple tires for this.

Since the tire absorbs a lot of the force of the hammer, it’s a low impact exercise but watch for that bounce back. Time to take some frustration out, take that hammer and let it out!

4. Plank to Sprint

Another cardio blaster here, hold a standard (or modified if needed) plank for 20 seconds (have them count aloud to one another), at the end of the time you’re client should bring their dominant leg up under them into a sprinters stance and take off into a full blown sprint.

I suggest shorter distances like 10-15 ft so 1: they don’t get too winded, and 2: you allow even distribution of each exercise.

5. Medicine Ball Pass to Jump Squat

Great for challenging each other and keeping pace with your partner.

Have your clients stand 10ft or so away from one another and chest pass an 8 or 10 lbs medicine ball 10 times (5 per person). At the end of that cycle, each person should do 5 jump squats, preferably together.

Squats are great for the lower back, quads, glutes and calves especially when you add in the plyometric movement of a jump, then add on to the chest; triceps and Ab torture you’re getting from the passes, gonna be sore tomorrow.

6. Lazy Burpee

Although the name may suggest it, this is far from your couch potatoes version of a workout.

Start in the down phase of the push up, explode up into the up phase of the pushup and immediately tuck your feet under you as if you are about to perform a  full blown burpee, finally kick your legs back out and go back to the down part of the pushup. Hence the “lazy” piece.

Repeat circuit as necessary to fill time allotment.

About Trevor

I’m a Graduate of the University of Kentuckly with my degree in Kinesiology and Exercise Science and an ACE CPT.

I have completed multiple races such as Tough Mudder, Spartan Races, and many other military obstacle course events. I enjoy all forms of exercise and live to be active. Please let me know if I can be of assistance in your personal or company pursuits.

More circuit workouts

Kyle here again.

Not to be a crazy salesman here or anything, but if you like circuits you may want to check out Leon Melnicenko’s new ebook Team Competition Circuits.

It comes with 40 circuit drills and a whole bunch of guides on how to improve running the business side of your bootcamp. Just thought I’d let you know!


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A Commonwealth Approved Bootcamp Workout

While staring absentmindedly at a picture of the Australian flag over the Australia Day weekend I had the idea for this workout.

It was simple and involved tyres and ropes which my clients always get a kick out of using.

(By the way that heading is very tongue in cheek)

yarn bombing

Union Jack Attack

Time: 45 minutes

Equipment: MatsCones/Markers, Battling Ropes, Skipping Ropes

Set up all equipment and stations in the centre of a large rectangular field (I used a cricket pitch). This will act as the centre of the union jack.

Place cones at each corner of the rectangle as well as half way along the perimeter along each side (8 cones total). These act as the points of the union jack.

union jack diagram

Form your bootcamp group into teams of 5 or 6 mixed fitness level clients.

Each team must complete two rounds of the circuit set up in the middle.

In between each station the team must run one leg of the Union Jack while carrying a battling rope on their shoulders before completing the next station.

Have a team take a drink break after their first circuit.

Exercise Stations

1. Tyre flip, jump and sprint across 30 meters. Description on Instagram.

2. 20 two handed rope slams each with their teams battling rope. Team members will need to take it in turns as only one person on either end of the rope can go at a time.

3. Overhead tyre lunges across 30 metres (15m up and back). Description on Instagram.

4. 100 skips (jump ropes) for each member.


Just to clarify the order of exercise here is a little sample of what a teams workout might look like:

  • Run to left most point of Union Jack and back
  • Complete tyre flip drill
  • Run to upper-left point and back
  • Complete 20 rope slams each
  • Run to upper point and back
  • Complete overhead tyre lunges
  • Run to upper-right point and back
  • Complete 100 skips each
  • Short drink break
  • Run to right point and back
  • Complete tyre flip drill
  • Run to lower-left point and back
  • Complete 20 rope slams each
  • Run to lower point and back
  • Complete overhead tyre lunges
  • Run to lower-right point and back
  • Complete 100 skips each

Total workout time = 25-30 minutes on a good sized field.

I hope your group gets a kick out of this workout!


Images: Yarn Bombing by George Rex, Bootcamp Ideas Instagram



In case you missed it. Garry and I have just opened the doors to our first ever live bootcamp training ideas workshop.

New South Wales residents, you can expect some new workout ideas, plenty of fun and a chance to pick our brains over lunch afterwards.

Early bird tickets are available for this week only at $99.

Find out more information.

- Kyle

Team Military Style Bootcamp Workout

This weeks workout is from Grant Jansen. Thanks Grant! It looks like a killer.

walk on

Barracks Bombshell

Purpose:  To test whole body muscular endurance and aerobic conditioning

Duration:  60 Minutes

Equipment:  Tyres, cones, cargo ropes, sandbags, car, timer


1 x 60 minute workout.  Teams are to be split into groups of even numbers and ability.  Failure to complete the workout in the time will result in a nil result for that workout.  Each team must get the workout signed off by the observing instructor prior to returning to the Barracks.  Each team has 45 minutes to complete the workout.

Warm Up

5 minutes running around each of the workouts.


Working as teams.  After completing the “Barracks” Workout, each team must proceed to the next workout on their workout sheet (click to see sample workout sheets).  All members must complete the distance/ rep for the workout.  In between workouts, each member must complete each exercise at their Barracks.

At the Barracks, team members must rotate one exercise at a time after all members have completed their 10 reps.  The Barracks is completed once all team members have completed 10 reps of all 4 exercises.  Points are awarded for each team finished.  16 – 14 – 12 – 10 – 8 – 6 – 4 – 2

For the duration of the Boot Camp we were awarding team points for various challenges and the top team won a prize at the end.  The points awarded for this workout were where the teams finished i.e. 16 points for first 14 for second etc.  This gave them the incentive to work harder as the second group in each team were of a lesser fitness level and had reduce reps to do.

Barracks – Sit ups – Push Ups – Squats – Side Planks

Team Workout 1.  Stairway to Heaven

Each team member must complete 3 stair climbs with 5 burpees at the top.  Once the stair climbs are completed return to the barracks.

Barracks  – Sit ups – Push Ups – Squats – Side Planks

Team Workout 2.  Overhead Tyre Carry

Each team member is to carry a tyre overhead to a cone 50 metres away and return.  Once everyone has completed the carry, return to the barracks.

Barracks – Sit ups – Push Ups – Squats – Side Planks

Team Workout 3.  Hill Crawl

Each team member is to bear crawl from the bottom of the hill to the top 3 times.   After each rep is completed the team member runs back down the hill.  Once all reps are completed, return to the barracks.

Barracks – Sit ups – Push Ups – Squats – Side Planks

Team Workout 4.  Vehicle Pull/ Push.

Each team is to pull a vehicle over a 50 metre distance and then push it back to the start line.  Once completed, return to the barracks.

In the car they have a team member driving.  They have to push it over the 100 m distance first then drag it back by the rope fixed to the tow ball.

Barracks  Sit ups – Push Ups – Squats – Side Planks

Team Workout 5.  Burpees

Each Team member must perform 30 x burpees.  For the elite groups, each male is to perform a burpee double push up to each female performing 1 push up.

Alternate Team Workouts

Grant also included a similar workout with some alternative missions you could sub in.

Team Workout.  Heart Break Hill

Each team member must complete 2 x 50 m hill sprints.  Once the hill sprints are completed return to the barracks.

Team Workout.  Overhead Rope Carry

Each team is to carry 2 x ropes around the distance of the oval.  Once back to the start point, return to the barracks.

Team Workout.  – Medicine Ball Throw and Chase

Each team member is to perform a medicine ball overhead throw.  Once thrown they run after the ball, collect the ball, repeat for the length of the football field.  Once they reach the end of the football field roll the medicine ball back to the start point.  Once all team members are back at the start point return to the barracks.


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Image: The U.S. Army

Another Drill Circuit Bootcamp

You will need a bit off space for this work out as there are a few different drills to set up. Feel free to improvise with your own stations if you don’t have the equipment shown or space to do it.


Tyred Of Ropes

Yes, the title is a pun or play on words (Any Terry Pratchett fans?)

Type: Muscular Endurance, Aerobic, Circuit

Time: 45 minutes (can be extended to an hour)

Equipment: Large truck tyre (50kg to 80kg), Battling rope x2, 16kg KB x2, Car tyres x8, Cones

Warm Up

Do something involving pairs. Your choice.


Split the group into teams of 4. Teams should be mixed in fitness level (some advanced with some beginners). I got my male pairs to team up with my female pairs.

Together, each team must complete the following circuit of drills twice. Time = 30 minutes.


1. Hustle

Set up: 5 cones in a line (a, b, c, d and e) 10m apart each (40m from a to e). Stack the eight car tyres by cone e.

The team must sprint out from cone a to cone e, pick up just one tyre and run back through the cones doing ladders (). Repeat until all tyres collected.

Leave tyres by cone a, the next team starts from the other end.

How to do ladders:

The basic concept is to run forwards two cones, then run back one cone. Then forwards two cones again and then back one cone. For this drill it would look like this – run e to c, c to d, d to b, b to c, c to a, drop off tyre.

2. Beach The Boat

Set up: Position the rope in a ‘U’ shape with kettlebells (use sandbags for indoors) at the bottom of the ‘U’. Position 2 markers 30m apart.

Two clients from a team must drag the rope together 30m. Clients must backpedal (run backwards). Then the other two teammates drag it back to the start.

Complete 3 times each.

3. Flip Jump

Set up: 2 cones 30m apart. Place heavy truck tyre at one end.

One at a time, flip tyre, then jump through, then sprint up to cone and back. Repeat once your team mates have completed their turn.

As soon as you have jumped through your teammate can flip the tyre. Keep flipping until tyre has been flipped all the way to the other cone.

4. Rope Run

Run as a group carrying a battling rope around ‘The Block’ (approx 500m).

5. Strong Man

Set up: Four mats in a circle.

The team must complete (as a group) 100 reps of the following 4 exercises.

  1. Renegade Push Ups
  2. Sea Turtles
  3. Mountain Climbers
  4. Side Plank High 5s




Like this workout? Awesome. Get your butt on our email list.


Find out more about drill circuits in the article I wrote about it or pick up my ebook for some more examples.


Image: visualpanic

Functional Bootcamp Workout

This holiday themed workout comes from first time workout submitter Nicole King.

If you don’t have all of the equipment below, try to come up with your own stations that fit with the festive season.

shoveling snow

Functional Fitness Frenzy

Equipment: Interval TimerDumbbells, MedBalls, Sledge Hammer, Tire (tyre), Battling Ropes, Mini Hurdles, Prowler/Sled

The Workout

Each exercise represents an ordinary daily event that one may do.  Between each exercise, ‘Fido’ the dog escapes and participants must sprint to end of field (to get Fido) and back to the next station.

First round, each station is for 1 minute. Second round each station goes for 30 seconds.

1. Morning Coffee – wall sits while doing DB or med ball curls (like your drinking coffee)

2. Chop the wood – sledge hammer on tire

3. Shovel the snow – lift med ball from feet and “throw” it over opposite shoulder

4. Carry the suitcase – carry DB up stairs – 5 squats and come back down

5. Shake out the rug – rope slams

6. Toy jumps – jump over 8 hurdles

7. Grocery Shopping – push sled to plate, add, push to next plate, add, etc.  Pull back to beginning

8. Dragging – your body is so tired at the end of the day, that you are dragging. On belly, body is limp and simply use arms to drag yourself back home.

9. Wine time – like #1, wall sits with DB curls.

Again, after the time is up, instructor calls, “Who let the dog out?!” and they all sprint to the end and back to their next station.  It was so fun and a couple of people got pretty upset that the darn dog kept getting out of the house.  Very fun and functional.

About Nicole

I am a personal trainer in MN and have fallen in love with bootcamps. I firmly believe in functional fitness and the benefits it provides to all of us.

How To Do Rope Slams

Check out My Mad Methods short video to doing rope slams. Email readers use this link.

Image: oddharmonic

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