This workout is from Michelle Tebbets. Thanks for sharing Michelle!
I created this bootcamp workout after many of my participants really loved the idea of “thinking they’re not really working”. We did our workouts outside on good days, but when inside, I decided to surprise them with a circuit type workout that all simulated a summer sport. With a fun warm up, and a great playlist, you’ll have a blast!
It is a “low skill”, high intensity class that you can quickly teach to new generally active participants. I have used this class for fundraisers, “intro” or teaser classes because its fun and gives everyone a great workout.
Summer Sports Workout
5-10 minutes. Cover all range of motion, cardio. Then, have the participants jog in place while you demonstrate all 8 exercises.
I’ll say ” station one. TRX… we’re going WATERSKIING with the Single Leg Squat. (then I’ll show and explain the exercise).
- 8 stations
- :30 on, :30 off
- complete 3-4 rounds – 1 min rest between rounds
- 1-2 people at each station
Total time: 30-40 minutes.
(Feel free to remix this circuit with these fun ways to intensify a circuit.)
Each exercise has the equipment needed, followed by the summer activity and then the exercise with a description.
- TRX – Water Skiing – Single Leg Squat
- A BOSU ball and Body bar – Stand Up Paddle Boarding – Row
Stand on the BOSU ball, flat side up, with feet hip width apart. Hold the body bar vertically, one hand at the top, the other about 1/3 of the way down. To perform the exercise, push the top hand away, pull the bottom hand towards you as if you were “rowing” on a paddle board. Keep core braced. Row 3x on one side, then switch hand position and repeat on other side.
- Bounce Ball/Vert Ball/Med Ball – Volley Ball – Wall Balls
Hold ball at chest height, facing a sturdy wall, with feet shoulder width apart. Squat low, keeping your chest up, core braced. Pause at the bottom, then extend to standing position while pushing/throwing the ball from the chest towards the wall. (about 5 feet above your head.) catch ball, and immediately squat holding the ball, repeat.
- Battle Ropes (or make 2 lines on the ground, parallel to each other) – Inline Skating – Skaters
Place ropes on ground. Jump back and forth over the ropes, performing skater jumps, and balancing on one foot before jumping to other side. Turn and perform skaters back in the opposite direction.
- Squat Rack or resistance band – Water Skiing (again) – Inverted Row
(OR with the resistance band, stand and perform horizontal high rows)
- BOSU ball and light body bar (if you only have 1 bosu ball for your workout, you may just use a mat. – Kayaking – V-sit, with russian twist
Sit on bosu a V position, hold bar across chest, knuckles face up. You may keep heels on the ground. then, alternate rows by almost touching the body bar to the floor on either side. Challenge is to keep core tight and body balanced.
- Bodyweight/Mat – Surfing – Get Ups/Sprawls
Lie prone on mat. “Paddle” with arms. Then, press hands just below shoulders, brace core, and push your body up to a standing split stance in a fast motion. (picture how quickly a surfer gets up on their board when catching a wave.) this one is fun coach… you have to make sure your clients catch that wave!!
- Plyo Box – Hiking – High Knees (x3) Mountain Climbers (x3)
OK this one is a stretch.. but it involves the word “mountain” and “climbing” so clients will see the relation. Next to a plyo box, perform 3 high knees, then immediately place hands onto box, in plank position and perform 3 mountain climbers. Repeat!
I am an ACE personal trainer, group fitness instructor, and a high school lacrosse and field hockey coach. I love making fitness fun and functional for any age! I work for Renegade Fitness Center in Pawcatuck, CT.
Want to share your awesome workout with everyone? We’d love that. Submit a Workout.
Image: Sean O’Shaughnessy
Bootcamp Trainer's Toolkit
Get updated when new workouts hit Bootcamp Ideas and also get access to over a dozen workouts, a sample PAQ and the bootcamp trainers checklist.