I created this workout partly because we are doing lots of circuit training at our bootcamp at the moment and partly because I wanted another reason to use the big dice I bought for bootcamp Monopoly.
Roll The Dice
Goals: Circuit, Strength
Time: 45 minutes
Start with some of your favourite mobility drills. For this workout I did Windmills (as in the kettlebell exercise, just without kettlebells) and Lateral Lunges with a reach overhead. Don’t stress too much if you don’t know what they are, just search mobility exercises on YouTube.
Then go for a 5 minute run. Include high knees, butt kicks and walking lunges.
Pair clients up into similar fitness levels. Pairs should begin by completing – in order – one complete round of the circuit at their own pace.
As pairs complete the circuit assign them a number of additional stations to complete (for example: those that completed the circuit first I have 16 stations too, those that completed last I gave just 10).
They should start completing those additional stations immediately, however not in order.
One person from the pair will run into the centre of the circuit and roll a single die. The pair will then progress 1 to 6 stations (depending on the die result) forwards and complete the station they land on (just like in a board game).
Pairs should repeat this process, working their way around the circuit until they have completed all of their additional stations. Have them take drink breaks as needed.
- Dumbbell Bent Over Row x20
- Band OH Squats x20 – hold band overhead
- T-Push Ups x12
- Prone Eagles x10, Coffin Sit Ups (partner hold legs) x10
- Rope Slams (partner hold other end of rope) x20 each
- Jump Lunges x12 immediately followed by Walking Lunges x20
- Band Rows x25
- 10m Shuttle x10 (5x up and back)
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Image by me
Also thanks to Garry for some of the videos.
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.