Today I have for you a circuit workout, it’s completely stop watch free so all you need to do is jump in there, correct technique and keep your clients motivated.
Time: 60 minutes
Squat suicides – Set up 6 cones in a suicide drill fashion. From the base line clients run to the furthest cone and back where they do one squat. Then they run to the second furthest cone and back and do two squats and so on until the closest cone and five squats. After they do five squats have them run to the furthest cone again only this time start from six squats and go to ten.
Follow up with some dynamic arm/shoulder stretches.
This workout consists of a traditional circuit layout with plenty of stations. Put clients into pairs or groups so that there is less teams then stations (ie. some stations should be empty). Teams will complete a station and then run one lap in a clockwise direction around the outside of their of the circuit. After their lap they will run on to the next available station.
Teams are to keep working through stations until they have completed 15 stations. Teams should try to do each station at least once. Distribute extra work to groups that look like they are going to finish early.
Stop the clients every 10 minutes for a one minute drink break.
Add or remove stations as needed. The following was for a group of 15 clients working in teams of three.
- 15x DB Clean and Press each side (6, 8 or 10 kg)
- 10x KB Squat Lunges (8 or 12 kg)
- 20x Medicine Ball Slams (5 or 7 kg)
- 10x Plank with hand tap + 10x Plank with toe tap x2
- 10x Close Hands Push Up + 10x Regular Hands Push Up + 10x Push Up Pulses
- 15x ‘Toyota’ Jump Squats
- 10x Band Bicep Curl + 10x Band Upright Row x2
- 10x Super Crunch + 10x Feet Up Crunch
Note: x2 at the end of the station means that the clients should carry our the exercises on this station twice before moving on to the next station.
Super Crunch – Oblique crunch left + oblique crunch right + crunch with leg lift = one rep
Squat Lunges – one squat + one reverse lunge = one rep
Push Up Pulses – small pulses at the bottom position of the push up
‘Toyota’ Jump Squats – touch toes at bottom of squat and then jump into an ‘X’ shape
Finisher – Lunge Relay
Split clients into groups of 3 or 4. One at a time, one person from each group does a 10 metre walking lunge with an 8kg DB or KB and then sprints the 10 metres back and passes the weight off to the next team member.
Give them a total number to finish first, 12 rounds works well for groups of 3 or 4.
Image: Amy Loves Yah
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.