Today’s workout is a great way to kick off a new round of bootcamps.
It includes a little bit of everything and will let you get a good idea of the base fitness level of any new comers.
Crest The Hill
Duration: 45 minutes
Equipment: None (maybe just some mats)
Part 1 – Timekeeper Circuits
Split the group into teams of three. Make them handicapped groups if you can.
Each group will run their own 3 station circuit. One exercise will be using the hill, the next exercise will be a core exercise and the third exercise will be something else useful.
The hill exercise is the timekeeper. So the other 2 team members keep repeating their exercise until the team member on the hill finishes. Then they rotate around the circuit.
Exercises 2 and 3 are done at the base of the hill.
The teams of 3 should aim to be the fastest to complete their circuit 3 times. Take a 2 minute break to allow everyone to finish and then start the next circuit.
- Lunge up hill – run down
- Bird Dogs
- Dead Bugs (legs only)
- High knee skipping up hill – run down
- Push Up w/ lateral step between each rep
- Backpedal up hill – run down (normally)
- Side Plank – swap sides as needed without resting
- Deep Squat
Part 2 – EMOM
EMOM = Every Minute On the Minute
Place a line of cones around 15 metres up your hill.
At the base of the hill, every minute on the minute clients must perform 1 burpee (or scaled exercise, see below) and then sprint up the hill to the line of cones. They should be back down the bottom of the hill by the start of the next minute.
Each round the number of reps of the burpees will increase by 1.
Run EMOM for 10 minutes.
Intermediate: Squat thrust
Beginners: Squat w/ calf raise at top
In my new resource, Workouts, there is an entire month of training that only require bands, bodyweight and a hill, just like today’s workout.
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It doesn’t just give you workouts, warm ups, games, tools and exercises, it teaches you how to put them all into a workout for yourself.
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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.