This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Cindy Gambino from Los Angeles, USA.
Drill Length: 10 minutes
Drill Category: Finisher
Equipment needed: Paper
How it works:
1. Write the numbers 1-4 on a piece of paper. Cut up the paper so that each number is on a separate little piece of paper. You will then put these into a little ziplock bag.
2. Number each corner of the room and announce to all participants (i.e. say “this is corner #1, that is corner #2, etc.)
3. When you say “go”, everyone has to do _______ (can pick any exercise. I used high knees, jump lunges, frog jumps, etc.) while moving to a corner. They have 5 seconds to get there so they have to move fast!
4. You then draw a number out of your bag and announce it to the group. Whoever is in the corner that you called out has to complete a “penalty exercise”. You choose the exercise (I like mixing up the exercises and number of reps so they don’t know what to expect). They have to finish doing their “penalty exercise” before they can participate again.
Meanwhile, as soon as you call a number and the people in THAT specific corner realize they have to do their “penalty exercise”, you immediately say “go” and everyone else moves again.
The goal is to keep them moving!
Options: sometimes I called out 1 corner, 2 corners, 3 corners or all corners. Mix it up and keep them in suspense – more fun that way
My name is Cindy Gambino and I am a bootcamp junkie . I am a fitness instructor at LA Fitness and I love teaching bootcamp classes as well as cycle, strength, and interval. I love all things fitness and especially love hearing that my participants had a fun, challenging workout!
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.