This weeks workout is all the way from Kirsten of Adventure Fitness in South Africa.
Kirsten didn’t give me a name so I have dubbed this workout…
The Hold The Line Workout
- Leg swings x7 (forward and back, side to side)
- Arm swings across your chest and forward and back x7
- High knees across the field and Butt kicks back (side line to side line)
- Carioca there and back (side line to side line)
1 minute of each, AMRAP
- Monkey Bends- weighted
- Power jacks
Line your campers along the baseline with their mats. Have three cones at the other end.
You can either call their name or give them a number and call their number. The camper will run/sprint to a cone either to the right, middle or left . Whilst the other campers are doing a drill until its their turn to go. When they return they will keep going until every one has done has had a turn.
For example: All campers will perform push-ups at the baseline, until their number or name is called, they will then run/sprint to cone, on returning to their mat they keep doing push ups.
Once everyone has completed a run. You can repeat the drill or change the drill to lunges/star jumps/floor wipers any exercise you choose to be done at the baseline and you can add variety to the run by performing backward runs, side shuffles, high knees on the way back from the cones.
You can end the session with plank and partner leg throws. 1min each
Then a slow cool down and stretch
About Kirsten Hansen
I am a qualified Biokineticist and Personal trainer.nI have been running Bootcamps for just over 2 years in South Africa.
Image: Bien Stephenson