Just a quick one today with a couple of drills submitted by DJ Stover. DJ is a Personal Trainer and Air Force Reserve Member in Pittsburgh, PA.
Drill 1 – Pushup/Reach-for-the-sky Pyramids
Pushup pyramid with hand raise above head with extended elbows. Starting reps depend on their fitness level for example an intermediate would be 10. So the campers do 10 pushups, stand up, extended arms fully above head 10 times, then they go back down and do the same thing for 9,8,…1.
Kyle here. I’m guessing you could have them do this as a time filler and the end of your bootcamp with a race to see who can finish first. You could do a similiar one for legs with (jump) squats and supine hip extensions.
Drill 2 – Plank Indian Runs
I also like doing indian runs while the clients do planks. The person at one ends runs to the other end while everyone else holds a plank. The last person doesn’t get up until the previous person gets down to the plank position at the other end.
You could make this a competition between two groups of people and see which team can cover a designated distance first.
Thanks DJ. I’m always looking for user submitted workouts. It’s a great way to share your favourite drills with the rest of the bootcamp instructor community. You can submit your workout(s) here.
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?