This workout has been kindly submitted by Garry from Bootcamp Workout Ideas.
Duration: 1 hour
Square Bear is a circuit based on MMA training moves. Mark out a square ‘boxing ring’ with cones 20m apart. Divide the group into two teams of mixed fitness levels. Team A starts in the blue corner, team B in the red corner.
Teams bear crawl (on hands and feet, knees off the ground) around the square clockwise, stopping at each corner to carry out a set of MMA exercises below. Team members try to ‘tag’ a member of the opposite team by overtaking them during the bear crawl transition and tapping them on the shoulder. No tagging is allowed at the exercise stations. When a team member is ‘caught’ they must get up and go for a 200m run before returning to where they left off. Score one point for your team for every person that you manage to tag and send for a run.
The bear crawls make this workout quite punishing. Feel free to sub them with duck walks, running, side steps or any other travelling exercise as required. You know your group, be reasonable.
Every 8 minutes, call a time-out for all players to go out for a 60 second recovery run.
3 rounds of 8 minutes = 26 mins for the main segment including recovery runs between rounds.
Here are the recommended exercises. Distribute according to clients level.
|10 Supine glute bridges||10 Supine single leg bridges (5 per leg)||20 Supine single leg bridges (10 per leg)|
|10 sumo squats||10 narrow squats||10 ½ range pistols (5 per leg)|
|5 Sprawls||10 Sprawls||15 Sprawls|
|10 Knee Push-ups||10 Narrow Push ups||10 Narrow Push ups + leg raise (5 per leg)|
How to do Sprawls
Start in a prone, ‘upward facing dog’ position with chest elevated and back arched. Push off hands explosively and jump back into a ‘fighting stance’. Throw yourself back down to starting position for one rep.
Follow the below stretches:
About the author:
Garry Robinson is a Bootcamp Instructor from Australia where he runs his own unique brand of group outdoor fitness. He is an advocate of outdoor exercise and continues to research ways to make physical fitness appealing and accessible to an increasingly sedentary society.
Garry is also the author of Bootcamp Workout Ideas, a field manual of 50 complete workouts scaled for all fitness levels. It includes warm-ups and top tips for personal trainers and bootcamp business owners.
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