Workout type: Muscular Endurance, Team
Length: 60 minutes
Equipment needed: Cones, Station cards
(idea came from my favourite TV show Survivor)
Put your Campers into teams of any size from partners or larger, I find having larger sized teams helps build better team work and brings people closer together
Trainer to think of a fitness Mantra that has been used to motivate their Campers at previous sessions, for this session I will use the mantra:
Don’t Ever Give Up…….Ever
As you can see there is 18 letters in the above mantra, so set up 18 exercise stations (I use 18 cones with one of the below exercises written on and placed in a random order and numbered 1 to 18 spread over 200m area).
Station 1: 20reps Get Ups / Letter: R
Station 2: 20reps Squat Tuck Jumps / Letter: U
Station 3: 20reps Waves / Letter: G
Station 4: 20reps Race Starts Each Leg / Letter: E
Station 5: 20reps Burpees / Letter: G
Station 6: 20reps Toyotas / Letter: O
Station 7: 20reps Plank to Push Ups / Letter: D
Station 8: Run to 400mtrs / Letter: T
Station 9: 20reps LCR’s / Letter: I
Station 10: 20reps Ankle Squats / Letter: E
Station 11: 20reps Ground Dips / Letter: V
Station 12: 20reps Coffins / Letter: P
Station 13: 20reps Sprawls / Letter: E
Station 14: 20 Push Ups / Letter: N
Station 15: 20 Split Lunges / Letter: I
Station 16: 20 Tricep Exts / Letter: V
Station 17: 20reps Ab In & Outs / Letter: V
Station 18: 20reps Jumping Power Jacks / Letter: E
Give each team a pen and paper. Starting off each team will run to a different numbered station and undertake the exercise at that is written on that cone, once all team members have completed the 20 reps they call out to the trainer the numbered cone and the trainer gives them the letter aligned to that number and the team writes that letter on their paper (For example if a team goes to station 14 and completes 20 push up they will be given the letter N). After that they will move to cone/station 15.
The goal for the team is to complete all 18 stations as fast as possible and solve the puzzle of turning 18 letters into a mantra.
Teams can not start solving their puzzle until all 18 stations are complete.
On average it should take teams between 40-45mins to complete the 18 stations and that leaves them 15mins to solve the puzzle.
If Teams are struggling to solve the puzzle they can buy clues in the currency of 25 Burpees each team member.
Clue 1: 5 Words in this mantra.
Clue 2: Give the team the first letter of each word.
First team to solve the puzzle wins.
I run one of the biggest outdoor bootcamp businesses in Perth and have been operating for nearly 5 years. Every Friday night I run a fun, relaxed but challenging session for my Campers (I call it FNG: Friday Night Games) its a huge hit.
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Freebie: Bodyweight Workouts Lite PDF
Sean's kindly offered Bootcamp Ideas readers a copy of Bodyweight Workouts Lite. Inside it you get:
- 20 bodyweight exercise ideas
- 3 mix & match circuit
- 3 done-for-you workouts
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