This drill originally appeared on BootCraft and was sent in by one of our Master Crafters, Lori Watson.
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10 Super Seconds
Drill length: 5 minutes
Equipment needed: Interval timer
Group size: 1 or more
Set up a timer for :10 Seconds (you can choose how many sets to do) 6 x :10 = 1:00 and I usually do 5 Rounds per set which would equal 5 minutes. This can be done as a 5 minute drill or a full 15 minute cardio workout using a few different sets.
How it Works
Complete the exercises for :10 seconds. I usually put 2 similar exercises back to back, inserting the (:10) rest in the middle and end, giving them a chance to either get on the ground or get into stand position. You can use any quick cardio exercise for this drill, quick movement exercises work best.
10 Second Intervals
Timing: :10 :10 (:10) :10 :10 (:10) = 1 Minute (:10) = Rest Time
- :10 Fast Feet
- :10 High Knees
- :10 Mountain Climbers
- :10 *Push Up Marches
(Repeat for 5 Rounds for a 5 Minute Drill)
- :10 Jacks
- :10 Low Power Jacks
- :10 Shoulder Taps
- :10 Plank Jacks
- :10 Squat Hold
- :10 *Reverse Jacks
- :10 Push Up Hold
- :10 *Thrust
*Push Up Marches: Almost like shoulder taps, but not to the full extend of tapping the shoulder, just like fast feet, these are performed like fast hands, I also call them hot hands. Lifting and pressing the hands in push up position with minimal body movement and as fast as you can.
*Reverse Jacks: Starting with your feet apart, jumping the feet together (like clicking the ankles) landing back in an open jack position.
*Thrust: This is the lower part of a burpee, in high plank position, jump both feet in and out repeating this movement only.
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Planning sessions can be a lot of fun, but most of the time it can be mind-numbing and tedious trying to come up with fresh, interesting ideas to use at one’s bootcamp.
We created BootCraft, a library of group fitness drills, to make getting inspired and planning workouts a fun, speedy process. Workouts on workouts on workouts, all with the ease of a few mouse clicks.
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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.