This workout is from Renae Sweeney of Tamworth, NSW. Thanks for sharing Renae!
Time: 60 min with warm up and cool down
Equipment: Small exercise station lotto cards (make them yourself, see below), Bag to pick lotto from, White board and marker
Pair bootcampers up. Write the numbers 100, 90, 80 70 ….down to 10 down the left handside of the white board.
Put exercise station lotto cards into bag. Bootcampers decide as a team which number they want to draw for first.
Eg: If they decide on 50, a card gets drawn from the bag and they have to complete 50 of that exercise. Write this exercise on white board next to 50.
I find this gets everyone talking tactics and trying to work out how they can avoid the harder exercises on the bigger numbers.
Repeat for remainder of numbers until all numbers in the list have an exercise accompanying it.
I also have the bootcampers take turns in drawing out the lotto so I am not the bad guy all the time.
Walk and ROM exercises
- Work through the list to achieve number of reps in pairs.
- 1:1 work /rest ratio. 1st partner does as many as they can working at 100% while the other rests. Swap until all reps are done.
- Encourage them to do lower numbers but work really hard to get them done at high rate of exertion.
You can put any exercises in the lotto but these are what I used.
Cards in lotto:
- Push Ups
- Sit ups
- Spiderman 7m shuttle
- Alternating front Lunges (L & R =1)
- Tricep Dips
- Stair runs (Up and down is 1)
- Lateral Shuffles 10 m with belly to the ground at either side
- Mountain Climbs (L & R = 1)
My name is Renae Sweeney and I have had over 20 years experience in the sport and fitness industries. I have had my own business in Tamworth, regional NSW, Australia for 5 years. My bootcamp is called Springfit and it is a group of fabulous women who support and encourage each other.
Free live business training tomorrow. No strings attached.
Tomorrow I’m going to be taking our 21 Day Challenge crew through how I take a project and break it down into tiny tasks that you can check off even when you only have 20 minutes spare at a time.
Original Image: Tim Reckmann
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