This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Addy Najera from New Orleans, USA.
Drill Length: 5-10 minutes
Drill Category: Finisher
Equipment needed: a single slider or more to add a challenge
How it works:
1. Participants line up side by side about 2 feet apart in high planks.
2. Each participant gets a slider except the person at the end of the line.
3. Participants are encouraged to communicate with each other to synchronize the movement of sliders from one person to another.
4. Every participants starts with a slider under their left hand.
5. Each participants slides their left hand forward a few inches, enough to slightly bend the right arm and engage the lats.
6. Then they lift their hand off the slider and set their hand down on the ground next to the slider.
7. Their left leg takes a big step up to land their foot on the slider.
8. Each participant slides their left foot back down next to their right foot.
9. Then they lift their left foot off the slider and put their right foot on the slider.
10. The participants right foot then slides the slider back up towards the right hand, and then returns their foot to its original position.
11. Participants place their right hand on the slider and push it forward a few inches, enough to bend the left elbow.
12. Then each participants slides their slider to the person to their right.
13. The participant to their right starts the same movement over again.
14. As soon as the person at the front of the line passes off their slider, they squat thrust up to standing and bunny hop over every other participants ankles until they reach the end of the line.
15. They return to a plank position to await the next slider
16. Run all the way through until the person at the front of the lines ends up back at the front.
Addy Najera a certified personal trainer and group exercise instructor in New Orleans, LA. She runs Strength Palace, an inclusive group exercise studio that motivates people along their journey toward strength, happiness, and confidence. Addy believes that fitness should never involve guilt or judgement and that working hard to love yourself as you are is it’s own reward. Addy’s personal strength comes from long bike rides, rock climbing and constantly rearranging the furniture in her home.
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.