Welcome back Bootcamp Instructors of the world to more exciting workouts and drills on BootcampIdeas.com. To kick off the New Year I’ve got a great finisher drill from Leon. Enjoy 🙂
Situp plank switch
First team to complete 100 situps.
Player one starts in the situp position whilst player two starts off in the plank position facing and holding the feet of player one. On command ‘GO!’ player one must perform as many situps as possible before the instructor shouts ‘Switch!’.
When this happens the pair simply switch what they are doing. So now player one is holding the plank and holding player twos feet and player two is doing the situps. Note: Players switch exercise on the spot, there is no need to actually switch places. Each time players switch, the number of situps is passed across and continued.
The team to complete the task first wins.
- Switch frequently and randomly, even switch when teams are halfway between switching and switch again, its great fun.
- The target number of situps can be anything from 20-200 depending on class fitness.
- A torso twist can be added to the situp for increased difficulty.
- To make the plank harder, alternating rear leg raises can be incorporated. Jumping legs apart and back in also works well.
- I sometimes add in a run when teams finish. The run is usually around 400 metres and works well if the team link arms or hold hands. This will increase team bonding with members. Also before the challenge starts, try pairing people up who don’t know each other or who have never paired up before.
About the workout creator
I (Leon) run a group fitness business in Plymouth (UK). www.sound-fitness.co.uk
The workout above has been tried and tested and works a treat. I always explain what I am doing and how it will benefit the group before I start.
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Image: The U.S. Army