This week’s workout idea is one of the ideas that was added to BootCraft last month.
Thanks to Maree Lloyd for sharing this one with us.
Press Up Chase
Stand on base line, walk out 10 paces and place a cone. Walk another 10 paces and place another cone. Repeat until you have four cones.
Now start another queue of cones a bit further along the base line. About 5 queues works best.
Clients are in pairs. If there is an uneven number, choose the least fit person to go alone.
Clients are spread out with a partner along the baseline in front of a queue of cones. On “go” Partner 1 races to the first cone in their queue and does one Press Up. As soon as this is done, Partner 2 races and does the same.
Meanwhile partner 1 is racing ahead to do 2 Press Ups at the second cone, 3 and the third and 4 at the fourth. Once their queue is complete, Partner 1 races to the start of base line in front of the next set of cones and starts again at 1.
Continue with the 1, 2, 3, 4 pattern until partners are back to starting position.
If you have more than 10 people, just start the second wave on a whistle once clients are part way up their first queue of cones.
The chaser can only tag their partner if they get ahead by catching the up at a cone and completing the Press Ups before them.
If a client gets tagged, it resets the number of Press Ups to do at the cone. For example, if Partner 1 gets tagged after doing 4 Press Ups, the chaser now leads and partner 1 has to restart the 4 Press Ups before chasing.
Go through once then switch so that Partner 2 starts first.
My clients LOVE / HATE this and ask for it often. They’re on the ground dying after it.
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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.