This week’s workout idea is a warm up that was shared on BootCraft last month by trainer Jamie Nielsen. It’s a great one to use while the Australian Open is on.
Drill length: 10 minutes
Equipment needed: Tennis Balls, Marker Cones
The aim of the game is for boot campers to catch the ball on the full and have the greatest distance between partners by the time 4 minutes is up.
Get the group to partner up facing 2m away from each other with a cone in the middle. Partner A has a ball, Partner B has a marker. Partner A must turn away from partner B and on the whistle, throw ball over their head to Partner B.
If B catches the ball on the full without having to take more than 1 step, they rest, return the ball to Partner A and continue until time is up. If partner B has to take multiple steps to catch the ball, they must both do that many reps of Burpees as a penalty exercise, then return to the original spot and start again.
Partner A will stay on their marker for the duration, Partner B’s marker is to help keep track of their location as the ball comes over in all sorts of angles. They can move the marker with each location they successfully catch it in.
It can be interesting trying to keep track of which ball belongs to which team, so boot campers will have to pay close attention! After 4 minutes, the partners with the greatest distance between them wins and is rewarded with rest while everyone else goes for a 100m run. Switch sides & repeat.
I’m a mum of 2 in a small community with a passion for making a positive difference. I aim to promote positive, healthy & active lifestyles not only for the clients that join me but their children and family as a whole unit.
The one thing I knew in life is that I wanted to be a mum. I aspire to be their walking talking role model on what a balanced lifestyle should look like. Running your own fitness business can be challenging at times but it is also incredibly rewarding.
Imagine having access to a library of different workout ideas written and tested by trainers from all over the world.
No more spending hours a week planning sessions, with a few clicks you’d get access to hundreds of great ideas to use.
That’s what BootCraft does! Check it out, I know it will save you a heap of time and it’s run by your favourite people here at Bootcamp Ideas.
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.