This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Petra Bilthof from The Netherlands.
Drill Length: 10 minutes
Drill Category: Warm Up
Equipment needed: Paper and 5 Pylons (tall cones)
How it works:
Write down 5 exercises on a piece of paper. For example: burpees, pushups, tuck jumps, high knees and snowboard jumps.
Put one exercise under each one of 5 pylons. Set the pylons for about 50 meters away where you start you warming up. Keep 3 meters between the pylons.
Start with the warming up. Every exercise is done for 45 seconds. No break in between.
After the last exercise, the group has to sprint to the pylons. The 2 fastest people to reach the pylons get to choose which one pylons each. That exercise is now out. They run back as a group and they will bring those 2 pylons back to the warming up spot.
Then the whole group will start with the remaining 3 exercises, every exercise is now done for 60 seconds. After the last exercise, everybody sprints again to the pylons. Again the 2 fastest people can choose with exercise are out.
Alternative: You can choose that the winners of the first round sprint along, but can not choose a pylon. In that way, less fast people also have a chance.
The one remaining exercise is done for 75 seconds. After that a last sprint to the last pylon. And back as a group.
With this warming-up your group gets warm, doing exercises and runs in between. There is a bit of competition, and there is always ‘discussion’ which exercise has to stay in and which should go out!
My name is Petra Bilthof, I live in the Netherlands. Since 2 years I have my own company: Do The Extra Mile. Besides bootcampclasses, I give Baby&Fit classes (moms sport with there baby in a carrier), Buggy Bootcamp (moms can bring there kid in the buggy) and Senior-Sport (average age is 90 years!!). I also give relax massages. I’m married with Martijn, and I love to run!