I’ve spoken in my other sprint workouts before about the importance of fast movement in day to day life. A great way to improve sprinting is by repetions of a short distance. However, standing your clients around and giving them 10-15 sets of short sprints is fairly repetitive and unexciting to the average bootcamp client.
I’ve put together this workout that gives your clients plenty of sprints while in a challenge style environment. This will keep them focused on what they are doing rather than allowing their minds to wander.
Goals: Speed, Strength
Duration: 1 hour
5-10 minute jog around the park.
Set up the cones for a shuttle run. There should be several different end lines for different fitness levels (see example below).
- Clients should pair up with someone of a similar fitness level. Clients will perform exercises to Tabata intervals.
- Client A in the pair must run out to their designated shuttle cone and back in 20 seconds while client B must perform a strength exercise for the same 20 seconds.
- Both clients then rest for 10 seconds.
- Client B then does the run while client A performs the strength exercise.
- As an added challenge, have the clients beat each others reps each interval on the strength exercise.
- Repeat each interval 8 times.
Sample strength exercises:
- Band Upright Rows
- Alternating Lunges
- Double pushup burpee (normal burpee with two pushups at the bottom each time)
If there is time left over, spend 40 seconds to a minute of each of these exercises.
- Supergirls – from a pushup position raise one arm in front (like a bird dog), alternate
- Plank w/ twist – plank with alternating twist through torso
- Plank w/ toe taps – plank with alternating toe taps to the side
- Quadruped Knee lifts – from the quadreped position raise knees slightly off the ground
- Bird dogs
- Feet up isometric hold – lie on back with hands under butt, raise legs and chest and hold, press lower back into ground and scoop stomach
- Feet up circles – as above but move legs in mirror ‘D’ shapes
- Feet up flutter kicks – as isometric hold but use abs to kick legs, keep knees straight
Image: JD Hancock