While I’m a fan of short intense workouts consisting of sprints, strength work and intervals it can be nice once and a while to mix things up with a short distance run. Keep your clients in 2 rows so you can keep them in control. Keep your eyes peeled for cyclists and other runners. I learnt how to control groups on runs at Motivate to Train’s Bootcamp Instructor course. They’re worth checking out.
Goal: Cardio, Muscular Endurance
Duration: 1 hour
Huddle warm up and dynamic stretches.
Set out on a 4km run. Use MapMyRun.com to plan it out in advance. Stop every 400/500m to perform 1 minute of exercise. At every second stop rest for 1 extra minute.
You’ll notice by the design that there are a few points in which less fit clients can take a short cut by walking from one point to the other while the rest of the group runs.
These exercises worked in my park, yours might be different.
- Jump squats
- Pushups on railing
- Forward lunges
- Bench dips
- 5 hill sprints
- 1L squats
- Inverted Rows
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.