Drill length: 25 minutes
Equipment needed: Barbells/Kettlebells – or just exchange the exercises for something else, Benches/Steps, Lots of cones
When I ran this I had 20 people in 5 groups.
Mark out a big circle as a running track (or the board of the game!). Write 6 cards with lists of exercises on that the group must complete as a team – they can allocate the exercises as they please between their group (I do this because my guys are not elite athletes, with a huge variety in fitness levels and often have niggly injuries, more likely to be induced by fun on their weekend than at my classes I might add!)
Lay the cards out around the room with enough cones of each colour for each team to be able to take one each – I had 5 teams of 4 people. Make sure the teams are even fitness level wise so that they don’t catch each other up!
How It Works
The groups each start at a different station – they run one lap and then complete the exercises as quick as they can before they are allowed to take a cone, then they run one whole lap back to where they just finished before they move on to the next station. They do this until they have all 6 coloured cones/pieces then into the middle to complete 800 high knees between them before they win the game.
I have all women in my classes (not because I exclude men but it’s just how it has ended up working out!) so some people may need to adapt the weights to cater for any muscular gentlemen!
- 200 tricep dips
- 200 bunny hops (over the bench)
- 50 bench jump burpees (jump on, off then burpee)
- 100 press-ups
- 100 sit-ups
- 200 mountain climbers (singles)
- 100 burpees
- 100 squat jumps
- 1 min wallsit/squat hold EACH
Purple (easily subbed by kettlebells/alternative exercise):
- 60 x 5kg shoulder press
- 40 x 10kg shoulder press
- 20 x 15kg shoulder press
- gorilla shuttle EACH
Red (easily subbed by kettlebells/alternative exercise):
- 60 x 15kg deadlift
- 40 x 20kg deadlift
- 20 x 30kg deadlift
- walking lunge shuttle EACH
Green (easily subbed by kettlebell/TRX/alternative exercise):
- 60 x 15kg bent over row
- 40 x 20kg bent over row
- 20 x 10kg bent over row
- 100 pike jumps/donkey kicks
I am a group exercise instructor running all sorts of community classes near London, lover of the gym, Master Trainer for Clubbercise and I recently started a workout website called Always Moving Forward which focuses predominantly on dance fitness routines for home workouts and for instructors to use in their classes.