This workout is an entry in our annual Bootcamp Ideas competition from Michael O’Sullivan.
Workout type: HIT, team, fun, cardio endurance.
Length: 60 minutes
Equipment needed: Cones/Markers
Train like an animal
Jog and body weighted reps. Ask clients what exercise is the favorite and get the group to perform 10. Do this 10 times – 100 reps.
Also do the touch knee warm up game will always get a laugh from all clients. (Client’s try and touch partners knee’s. Agility warm up)
TRAIN LIKE AN ANIMAL
25min (Team Challenge)
Step up a large square with cones depending on how many client’s you have put cones 10 to 15m length.
Step one) Clients bear crawl 10 or 15m to first cone and perform,
- 20 push ups
- 5 Burpees
- 50 Mountain Climbers
- 20 Jump Squats
Step two) perform 4 shuttles and frog jump back to the start.
Step Three) perform step one again but this time take 2 reps off Push-ups and Squat jumps and add them onto the shuttles,
So client will perform 18 Push-ups, 5 Burpees, 50 Mountain climbers, 18 Squats jumps and 8 shuttles and so on 16 reps and 12 shuttles 14 reps and 16 shuttles and so on. Bootcampers will always frog jump like an animal back to starting point.
Make this a team challenge and add up the two team’s scores at the end of the 25 minutes. The team with the lowest score wins.
CATCH THE COACH FINISHER TEAM GAME
Split group into 4 team’s. Place 10 of the same colour makers in front of each team.
Coach stands 25m away. All clients perform 4 Burpees, 4 Squats and 4 push-ups while one group member runs out and places one maker at the feet of the coach. TELL THE TEAMS THAT THE WINNING TEAM MUST PLACE ALL MARKERS IN THE COACH’S HAND TO WIN.
Trick is to get the last person to chase you and then all 4 teams trying to place the makers in your hands.
Make this a last cool down run around the oval or park.
- 30sec Crunches
- 30sec Leg raises
- 30sec Russian Twists
- 1min plank
- Repeat x2
My name Michael I’m a full time Youth worker and personal Trainer. I started Body Beyond Bootcamp in the horse paddock on my days block with 2 girls i knew that wanted to lose weight. From the 2 girls become another 2 and so on. Now Body Beyond Bootcamp is one of the biggest Bootcamps in Newcastle and runs 7 Sessions a week. Our motto is: ‘If you don’t challenge yourself you don’t change’ and we focus highly on nutrition. Inspiring people to be the best they can be and I would do it all for free.
CHECK OUT www.bodybeyondbootcamp.com.au and the about me page.
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