This month of content has been sponsored by HART Sport.
And by sponsored I mean they sent me some free equipment to try out and share with you. I haven’t been paid to give a positive review or anything along those lines. Instead I took the opportunity to let my creativity run wild and come up with some great ideas for you using the equipment they sent. All equipment has been thoroughly tested by me over the past month and I’ll only be sharing what I think is quality gear.
Today, to finish of our HART Sport inspired drills, it seemed appropriate to share a finisher drill with you. This drill requires a special set of dice but with some creativity I’m sure you could modify it to work with any set of dice.
Time: 10 minutes.
Equipment needed: Fitness Dice, Bucket of Pegs, Optional: Whiteboard with exercise variations (see below)
HART Sport sent me these crazy 10 sided dice. On one die is the reps (from 2 to 20) and on the other die there are exercises written. These are just your standard, run of the mill exercises, so I wanted to do something where we could jazz it up.
Here’s how it’s going to work:
Get your campers into groups of 3 or 4 of similar fitness levels. Designated each group as level 1 (beginners), lever 2 (intermediate) and level 3 (advanced) based on their fitness level.
Groups find themselves an space in the workout area. Place the dice and pegs in the center, you might need a couple of sets of dice for a big group.
Before you start have one person from each group come up and roll the dice. The numbered die gives them the reps, the exercise die gives them the exercise (see below) for their first exercise.
On ‘Go’ groups do their first exercise (eg. 16 Push Ups each). Once completed, one team member runs to the center picks up a peg (denoting one point for their team) and then rolls the dice for the next exercise and reps.
They run back to their group, do that exercise, and it starts all over again.
Teams complete as many reps as they can in 7 minutes. The team with the most pegs wins.
What do they win? Nothing really, but don’t tell them that until the end 🙂
Suggested Exercise Variations:
In all cases, one sided exercises (eg. Lunges), reps need to be completed for both sides.
|Exercise shown on dice||Level 1||Level 2||Level 3|
|Burpee||Squat Thrust||Burpee w/o Push Up||Burpee w/ Push Up|
|Plank Hold (reps = seconds)||Plank Hold||Plank Hold||Plank Hold|
|Star Jump (aka Jumping Jacks)||Star Jumps||Star Jumps||Star Jumps|
|Tuck Jumps||Jump Squats||Tuck Jumps||Tuck Jump Squats|
|Sit Ups||Side Plank (reps = seconds)||Side Plank Hip Drop||Gravediggers|
|Lunge||Static Lunges||Forward Lunges||Jump Lunges|
|Dips||Dips (knees bent)||Dips (legs out straight)||Dips (legs out straight)|
|V-Sits||Crunches||Crunches w/ feet up||V-Sits|
|Push Up||Kneeling Push Ups||Push Ups||HRPU|
Don’t be limited by just push ups = a push up variation though. You might choose to really mess with your campers heads by making burpees = push ups and sit ups = kettlebell swings. Just have it all marked up on a whiteboard.
One last thing before I go. I just wanted to say thank you to HART Sport for being a great sport (oh yes! The puns are strong) and looking after the Bootcamp Ideas community this month.
The 15% discount they’ve offered us is still good through to the end of August, so jump in and grab something before September 1st to claim it. The code you’ll need on checkout is BOOTCAMP15.
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.