This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Johannes Chun from Jakarta, Indonesia.
Drill Length: 5 minutes and up, depending on the number of “corners”
Drill Category: Finisher (but could also be used for warm up, with different exercises)
Equipment needed: Cones, Paper, Pens
How it works:
Set up a large square (at least 5m x 5m – depending on number of campers) with a cone to mark each corner.
Each corner stands for an exercise, e.g.:
- Jumping Jacks
- Squat Jumps
- Mountain Climbers
Put a sheet of paper and a pen at each cone. Campers will use this to keep their score.
Split your campers into teams of 4-5 people, and send each team to a corner. If you run a large bootcamp or if you want to make the drill longer, simply add more corners/exercises (e.g. make a hexagon instead of a square, etc).
Each team must do as many reps as possible in 60 seconds of the given exercise where they are, and then add up the team total and write it on the paper.
Rest 30 seconds and move on to the next corner. After each team has finished all corners, add up the total number of reps (for all exercises), the team with the highest overall score wins!
I’m Johannes, founder and coach of Kinsei-Do Fitness, which I started in 2016 in Jakarta, Indonesia. We have grown from 3 campers in the early days to a community of over 50 regularly attending “ninjas” (as we call ourselves), and we were also the pioneers of the first ever Bootcamp on a Helipad in Indonesia!