This workout has a little bit of everything—get campers heart rate pumping, then bring it down a little and lift. End with a game of all core exercises!
Workout Type: Literally everything but the kitchen sink (HIIT, strength supersets, core)
Length: 45 minutes
Equipment: Dumbbells, Mats (+ paper plates and a tub as props)
Between 5 to 10 reps each: Side to Side Squats, Around the World Lunges, Frankenstein Kicks, Walkout to Spider Lunges, Push Up to Side Rotations, Jumping Jacks
Part One: HIIT
20s. work : 10s. rest x 6; 30s. rest in between sets – 15 minutes
- Plank Shoulder Taps
- Side Shuffle
- Wall Sits
- Mountain Climbers
- Dead Bug
- Agility Ladder In-and-Outs (can use ladder, or get creative and draw/tape ladder on ground!)
- Boat Pose Heel Taps (starting in a boat pose, extend one leg out and tap heel on ground, then bring back to start and alternate legs)
Part Two: Strength Supersets
2min. work alternating exercises ; 30s. rest in between each set – 7 minutes
- 10 Sumo Squats
- 10 Deadlifts
- 10 Chest Presses
- 10 Pullovers (Lying on ground with one dumbbell above chest, lower overhead until hovering just before the ground, bring back to start)
*(can use reps or length of space depending on setup and class size)
- Forward Lunges w/DB Suitcase Carry
- Farmers Walk w/DB Overhead Carry
Finisher Game: Kitchen Sink Core
Before class, grab a container that will act as your “sink.” Next grab a stack of paper plates and write your favorite core exercises on each plate and place inside your container. At the end of class, have participants pull a plate from the “sink” to determine which exercises will be done for the finisher.
Exercises are 20s of work, rest in between each plate being pulled. Length of this game can be determined by how much time is left in class.
Example core exercises:
- Plank Hip Dips
- Glute Bridges
- Spider Plank
- Windshield Wipers
- Side Plank Rotations
My name is Lizelle Din and I am a NASM CPT, FRCms, Kettlebell Sport Coach and fitness class instructor in Seattle, WA. My fitness background originated from a mix of biking, roller derby and dodgeball! I currently teach class occassionally and coach teams, and I am known to be both sneaky and stealthy with my workouts. Maybe because I am a ninja.