This workout is from Nick Karagiannis who owns It’s Time 4 Fitness. Thanks for sharing Nick!
The Agile Bear
Workout Length: 30-35 mins or as required.
Equipment needed: Cones
Size of group: 2+
Small shuttle runs, squats, inchworms with push ups, reverse lunges, mountain climbers – mix it up for 5 mins.
You can also after a jog go over each exercise for 30 secs each.
Arrange cones in an ‘agility course’ format for a bear crawl and run. It’s up to you how long the course will be. Suggestion below:
Have first ‘bear’ ready to complete the course and the rest of the group ready to go with Exercise 1. Get them started on your command.
Once the ‘Bear’ completes the RUN back through the cones they join the group ready for EXERCISE 2. Now a new ‘bear’ goes through the ‘agility course’.
Once second ‘bear’ completes the RUN back through the cones they join the group ready for EXERCISE 3. Again a new ‘bear’ goes through ‘agility course’. And so on.
Keep rotating through for required time to end main session.
Depending on size of group you can have them doing the ‘agility course’ 2 ‘bears’ at a time adding a sense of competitiveness.
Can use any exercises that suit your group and environment.
Suggestion list below.
- Spiderman Push Ups
- Wall Sits
- Crab Dance
- Plank 3 points then 2 points – While holding a plank you have 4 points (4pts) of contact on the floor (elbows/forearms and feet). To make it more challenging try and get clients to lift one foot off floor, then you have 3 pts of contact. Then try lifting opposite arm. Now holding plank with 2 pts of contact.
- Quick feet (5 secs) then drop
- Mountain Climber Knee to Elbow
- Reverse Lunge with High Knee
I recently kicked off IT’S TIME 4 FITNESS and am enjoying every minute of it. It’s based in country NSW and are running bootcamp sessions – indoor and outdoor – for a bunch of great people.
Heading to Filex?
The Bootcamp Ideas community is gathering for lunch on Saturday at noon (during the lunch break). The location is TBD but will be close to the conference venue. Let me know you’re coming in our Facebook Event.
Guest submissions are workouts shared by awesome trainers from all around the world. You can read a bit more about this author under the workout above.. To become one of these awesome trainers why don’t you submit one of your own?