It’s been a terrifically hot week here in Melbourne with four 40+ degree C days in a row (it got to over 110 degrees F).
It’s always important to keep a close eye on clients in this weather. I let them choose if they want to come or not.
Training in the morning wasn’t so bad with the temperatures around 30 degrees. I just cut back the workouts and increased the rest breaks.
Still, I thought it might be nice to finish out week at bootcamp with a cooling, water themed bootcamp so I reached out to our Facebook group.
They had some awesome drills that I wanted to share along with what I ended up using.
This might be a good one to bookmark for those warmer months if you are currently enjoying winter.
Cool off with these tips
- Depending on your access to water, this past summer I had a cooler of ice water with a towel in it at the corner of the field. They sprinted to it, wrung out the wet towel on their head, and ran to the next station. – Leanne Claxton
- Freeze washcloths ahead of time and keep them in a cooler then as they start to heat up, hand them out! – Jamie Keiffer
- Bring an eski (cooler) filled with icy water for clients to put their water bottles in. We also used this water for duck duck splash. – Kyle
Try out these games
Duck Duck Splash
Just like the childrens’ game duck, duck, goose. The “ducks” hold a plank the “goose” has a cup of water and goes around the circle tapping and saying duck, duck, duck….then when they say ‘goose’ they dump the water on the new goose! – Christine Cook
Water Gun Tag
I have clients partner up. One partner gets a water gun (I have kids so we have a few!) and the other partner goes inside a marked square.
The partner with the gun has to stay outside of the square and the partner in the square has to stay inside. The partner has to try to shoot their partner with water. If they get shot, then they switch places. – Shanley Stepaniuk
Mine are in a wall sit with a bucket on their laps. Partner runs to giant bucket and fills cup with water to run back to parter and tips it in.
You can adjust by making them lunge walk, jumping squats etc instead of walking. Wall sit partner can’t touch their bucket with hands so it often ends up tipping all over them before full. First bucket full wins.
They top over bucket on either partner or the pair with lowest bucket. Then switch roles. – Maree Lloyd
Rock Paper Scissors Variation
I play Rock Paper Scissors and have an eski full of balloons filled with water in the middle and as people get a home run, they can grab a balloon n bomb another boot camper. – Amanda Kate
Alka Selzter Tag
I play a game with alka seltzas (you buy them from a chemist) and tie them on a string for people to wear as necklaces. Get $1 water guns from cheap as chips and fill buckets of water 30 m apart.
People wear the necklaces and try to shoot others. When alka seltzas get wet, they dissolve.
Rules are: You can’t cover your alka seltza, you can’t fill your water pistol from the same bucket and you have to keep running! I use 4 buckets. – Amanda Kate
Water Balloon AMRAP
We started off with some mobility exercises and then played Duck Duck Splash until everyone had been wet.
Unfortunately I forgot to take a photo of the game with the first group and then I participated with the second!
You will need 100 or so inflated water balloons plus a good sized container (think laundry bucket) for each team.
Split campers into teams of 4 or 5. Clients will complete the AMRAPs individually. Each time they complete a round they get to score a point for their team.
Points are counted by taking a water balloon from the water balloon box and placing in their team’s container.
- 15x Tricep Push Ups
- 15x Jump Lunges
- 15x KB Squat High Pull
- Run 100m
- 5x Marine Push Ups
- 5x Burpees (full)
- 10/arm 1 arm KB Row
- Backward Run 40m
Set up a square for each team out of cones. Squares will border other team’s squares.
Each team places their balloon container in their square.
The water fight begins. Teams can only move about in their square but can obviously throw their balloons at the teams in the other squares.
Alternative: I did think afterwards that instead of having a battle at the end you could just throw a water bomb at one of the other teams every time you scored a point.
Thanks so much for all of your terrific ideas!
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