A Commonwealth Approved Bootcamp Workout

While staring absentmindedly at a picture of the Australian flag over the Australia Day weekend I had the idea for this workout.

It was simple and involved tyres and ropes which my clients always get a kick out of using.

(By the way that heading is very tongue in cheek)

yarn bombing

Union Jack Attack

Time: 45 minutes

Equipment: MatsCones/Markers, Battling Ropes, Skipping Ropes

Set up all equipment and stations in the centre of a large rectangular field (I used a cricket pitch). This will act as the centre of the union jack.

Place cones at each corner of the rectangle as well as half way along the perimeter along each side (8 cones total). These act as the points of the union jack.

union jack diagram

Form your bootcamp group into teams of 5 or 6 mixed fitness level clients.

Each team must complete two rounds of the circuit set up in the middle.

In between each station the team must run one leg of the Union Jack while carrying a battling rope on their shoulders before completing the next station.

Have a team take a drink break after their first circuit.

Exercise Stations

1. Tyre flip, jump and sprint across 30 meters. Description on Instagram.

2. 20 two handed rope slams each with their teams battling rope. Team members will need to take it in turns as only one person on either end of the rope can go at a time.

3. Overhead tyre lunges across 30 metres (15m up and back). Description on Instagram.

4. 100 skips (jump ropes) for each member.


Just to clarify the order of exercise here is a little sample of what a teams workout might look like:

  • Run to left most point of Union Jack and back
  • Complete tyre flip drill
  • Run to upper-left point and back
  • Complete 20 rope slams each
  • Run to upper point and back
  • Complete overhead tyre lunges
  • Run to upper-right point and back
  • Complete 100 skips each
  • Short drink break
  • Run to right point and back
  • Complete tyre flip drill
  • Run to lower-left point and back
  • Complete 20 rope slams each
  • Run to lower point and back
  • Complete overhead tyre lunges
  • Run to lower-right point and back
  • Complete 100 skips each

Total workout time = 25-30 minutes on a good sized field.

I hope your group gets a kick out of this workout!


Images: Yarn Bombing by George Rex, Bootcamp Ideas Instagram



In case you missed it. Garry and I have just opened the doors to our first ever live bootcamp training ideas workshop.

New South Wales residents, you can expect some new workout ideas, plenty of fun and a chance to pick our brains over lunch afterwards.

Early bird tickets are available for this week only at $99.

Find out more information.

- Kyle

A Circuit Workout With A Twist

I created this workout partly because we are doing lots of circuit training at our bootcamp at the moment and partly because I wanted another reason to use the big dice I bought for bootcamp Monopoly.


Roll The Dice

Goals: Circuit, Strength

Time: 45 minutes

Equipment: Bands, Mats, Battling Ropes, Dumbells, Cones, Dice

Warm Up

Start with some of your favourite mobility drills. For this workout I did Windmills (as in the kettlebell exercise, just without kettlebells) and Lateral Lunges with a reach overhead. Don’t stress too much if you don’t know what they are, just search mobility exercises on YouTube.

Then go for a 5 minute run. Include high knees, butt kicks and walking lunges.

The Drill

Part 1

Pair clients up into similar fitness levels. Pairs should begin by completing – in order – one complete round of the circuit at their own pace.

Part 2

As pairs complete the circuit assign them a number of additional stations to complete (for example: those that completed the circuit first I have 16 stations too, those that completed last I gave just 10).

They should start completing those additional stations immediately, however not in order.

One person from the pair will run into the centre of the circuit and roll a single die. The pair will then progress 1 to 6  stations (depending on the die result) forwards and complete the station they land on (just like in a board game).

Pairs should repeat this process, working their way around the circuit until they have completed all of their additional stations. Have them take drink breaks as needed.

The Stations

  1. Dumbbell Bent Over Row x20
  2. Band OH Squats x20 – hold band overhead
  3. T-Push Ups x12
  4. Prone Eagles x10, Coffin Sit Ups (partner hold legs) x10
  5. Rope Slams (partner hold other end of rope) x20 each
  6. Jump Lunges x12 immediately followed by Walking Lunges x20
  7. Band Rows x25
  8. 10m Shuttle x10 (5x up and back)



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Image by me
Also thanks to Garry for some of the videos.

Functional Bootcamp Workout

This holiday themed workout comes from first time workout submitter Nicole King.

If you don’t have all of the equipment below, try to come up with your own stations that fit with the festive season.

shoveling snow

Functional Fitness Frenzy

Equipment: Interval TimerDumbbells, MedBalls, Sledge Hammer, Tire (tyre), Battling Ropes, Mini Hurdles, Prowler/Sled

The Workout

Each exercise represents an ordinary daily event that one may do.  Between each exercise, ‘Fido’ the dog escapes and participants must sprint to end of field (to get Fido) and back to the next station.

First round, each station is for 1 minute. Second round each station goes for 30 seconds.

1. Morning Coffee – wall sits while doing DB or med ball curls (like your drinking coffee)

2. Chop the wood – sledge hammer on tire

3. Shovel the snow – lift med ball from feet and “throw” it over opposite shoulder

4. Carry the suitcase – carry DB up stairs – 5 squats and come back down

5. Shake out the rug – rope slams

6. Toy jumps – jump over 8 hurdles

7. Grocery Shopping – push sled to plate, add, push to next plate, add, etc.  Pull back to beginning

8. Dragging – your body is so tired at the end of the day, that you are dragging. On belly, body is limp and simply use arms to drag yourself back home.

9. Wine time – like #1, wall sits with DB curls.

Again, after the time is up, instructor calls, “Who let the dog out?!” and they all sprint to the end and back to their next station.  It was so fun and a couple of people got pretty upset that the darn dog kept getting out of the house.  Very fun and functional.

About Nicole

I am a personal trainer in MN and have fallen in love with bootcamps. I firmly believe in functional fitness and the benefits it provides to all of us.

How To Do Rope Slams

Check out My Mad Methods short video to doing rope slams. Email readers use this link.

Image: oddharmonic

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The Unsuspecting Clients And The Circle Of Doom

This week’s workout is from the mind of Graham Irving.

Circle of DOOM!

Equipment: Cones, Various equipment of your choice

Form a circle with 16 individual marker cones, leave 5 yards between each cone so the circle formed is of a good size. Each cone has an individual challenge attached. Spread your campers around the circle and inform them of the session layout.

Campers complete their challenge and then perform a run around the outside of the circle for one full lap and then start the challenge at the next cone as soon as they finish the lap. Campers continue this process for 16 mins. After 16 mins give campers a 90 second rest to hydrate and recover.

Round 2 lasts 8 minutes and the process changes slightly to the following:

Cone exercise > Next Cone exercise > Run

So the runs are only after every other cone challenge. Complete the 8 minutes and again give 90secs rest period afterwards

Round 3 is 4 minutes and involves no running at all around the outside, campers simply complete the challenges on the cones as they move round.


For new campers/lower fitness level we have found it wise to give the option of completing half the reps it says on the circuit card IF it is above 20 reps. For example a card stating 15 med ball throws would be the same for everyone. A card saying 50 push ups gives lower fitness clients the chance to half it to 25 reps (as it is above 20 reps).

Exercises you choose can be specific to the equipment you possess. We have included Ropes, Tyres, Heavy tyres, Rugby tackle bags, Jump boxes and bodyweight exercises.

About Graham

Transform Fitness is a successful Personal Training/Fitcamp organisation running in County Durham, North East England.

Our instructors possess qualifications in Sports performance, Advanced programming and exercise as well as a CV of work within professional clubs within sports therapy and conditioning units.


Original Image: My Wallpapers

A Really Simple Bootcamp Workout

Lately I’ve been answering a few emails about workout design. Unless you are taking a group of elite clients whom you personally have been training a long time, keep it simple (stupid)! Even in that case you could still keep it simple and get great results.

The workout below is an example of just how simple you can go. I picked 6 exercises/drills and we did them in a circuit three times. With breaks, that took around 35 minutes which is plenty for the conditioning part of the workout. Try out the one below or create your own.

The K.I.S.S. Workout

Goal: Strength/Conditioning

Time: 60 minutes

Equipment: Cones, Mats, Tyres, Ropes, KBs

Warm Up

Grab a bunch of cones, I used red, yellow and green. Give each cone colour an exercise.

  • Yellow = 10x Star Jumps (Jumping Jacks)
  • Green = 10x Frog Jumps – touch the ground at the bottom of the jump, keep arms down as you leap into the air
  • Red = Supers – 10x star jumps AND 10x frog jumps

I scattered the red, yellow and green cones on the ground and then I split the campers into 5 teams. One person from each team ran into the cones and brought one back to their team. The team then did the exercise that the cone corresponded to before sending off another person to grab the next cone.

I kept the game going until all the cones were gone. We played through two rounds.

The Main Bit

After the warm up I drew my clients attention to the equipment I had set up. We had 6 stations ready, in teams of three or four they were to do each station before moving onto the next one.

Every 10 minutes I stopped the entire group for a 1-2 minute drink break. Challenge teams to get through three rounds.

Note: I used tyres for this workout because they are cheap (free) for their weight. Feel free to use medicine balls, dumbbells or kettlebells instead.

Station 1

Attach a KB to the end of the rope. Clients have to pull the rope in hand over hand letting rope coil on the ground between their legs. Once they drag it all the way in in they should pick up the end of the rope with the KB and run it back out so the rope is straight again. They will probably need to take this in turns, have each team member do this twice.

Station 2

Double tyre farmer’s walk across 40 metres (20m out and back). Our girls used 8kg car tyres and our boys used 18kg 4WD tyres.

Station 3

Walking lunge for 40 metres.

Station 4

Tyre squat to overhead press x25. Note: You can sub DBs or MBs here.

Station 5

5 second plank hold, then 5 crunches. Clients should do this 5 times.

Station 6

As-low-as-possible squats x50. Ass-to-grass for your fitter, more mobile clients.


Stretch and chit chat. We sit in a circle, I like to go around the group and ask my clients what they are having for breakfast.

Image: smartmindfuel

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