• Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar
  • Skip to footer

Bootcamp Ideas

New bootcamp workouts and ideas every week

  • Start Here
  • About
  • Blog
  • Retreat
    • Conference 2019
  • Resources
    • Free Toolkit
    • 21 Days of Bootcamp Ideas
    • BootCraft
    • Recommendations
  • Community
  • Contact
    • Submit A Workout

July 13, 2017 By Guest Leave a Comment

Group Fitness Hill Circuit

This week’s workout was sent in by Sanem Bourdier. Thank you Sanem!

RUH Circuits

(Run Up Hill Circuits)

Workout Length: 30 minutes

Equipment Needed: Bench and a Hill

Set Up

Where I have my bootcamp sessions there is a 100 meter long grass hill with a round concrete table (about 60 cm high) at the bottom of it. So I created this circuit drill and found it very successful. Once every 6 weeks I bring the drill back with different exercise ideas.

You need 2 small buckets located at the top of the hill, 1 of them containing a good selection of abdominal exercises while the other contains a variety of burpees (see examples below). All exercises are written on a rolled piece of paper tied with a string.

Warm Up

I have my clients warmed up before starting this drill. Warm up usually starts with 1 lap (400 meters) jog at the track, a few mobility and flexibility exercises following with Tabata with 4-Exercise Drills.

Total warm up is about 10 minutes long.

Main Drill

The drill has 3 circuits and 2 rounds of the same circuit. Each circuit has 3 exercises; the first 2 of them using the concrete table and last one is running up hill and picking up the exercises out of one bucket.

Round 1: For their third exercise boot campers run up hill together and one of them picks 1 exercise paper from the “Abdominals” Bucket.

Round 2: They run again, but they get their exercise out of the “Burpees” Bucket. All the boot campers do the exercises together.

Circuits

Here is a sample outline;

Circuit 1

  1. Single Leg Suspended Lunge on the table (each leg 45 seconds)
  2. Inclined Diamond Push Ups on the table (45 seconds)
  3. Run Up Hill, Pick 1 Exercise (Alternate Core / Burpee)

Circuit 2

  1. Inclined Push Up to Side Plank on the Table (45 seconds)
  2. Single Leg Squat and Sit on the Table (45 seconds)
  3. Run Up Hill, Pick 1 Exercise (Alternate Core / Burpee)

Circuit 3

  1. Alternating Leg Step Ups with Knee Drive on the Table (45 seconds)
  2. 4x Triceps Dip Pulses, 4x Regular Triceps Dips on the Table (45 seconds)
  3. Run Up Hill, Pick 1 Exercise (Alternate Core / Burpee)

Kyle here: I would probably make this workout longer by running each circuit 3 or 4 times instead of just twice, especially if you only have a short hill.

Abdominal Exercise Samples

  • Criss-Cross Abs (x30 each side)
  • Suicide Planks (x30 low and high planks)
  • “V” Knee Ups (x30)
  • Leg Scissors –Shoulders off floor (x30)
  • Low Plank Hip Drops (x30 drops each side)
  • Side Plank Hip Drops (x20 each side)
  • High Plank Opposite Shoulder Tap to Push Up (x15)
  • Star Crunches (x30)
  • Leg Lowers (x30)
  • Reverse Crunches (x30)

Burpee Samples

  • Double Jack Burpees (x10)
  • Chest to Floor Burpees (x15)
  • Burpee to 3 Squat Pulses (x10)
  • Burpee Hip Escapes (x5)
  • Side Climber Burpees (x10)
  • Burpee with Push Up (x15)
  • Double Knee Drive Burpees (x10)
  • Double Jack Burpees (x10)
  • Suicide Plank Burpees (x10)
  • Burpee to 4x Mt Climbers (x5)

About Sanem

I am an ACE Certified Personal Fitness Trainer working as an instructor for a private Boot Camp company (Better Bodies Bootcamp) in Singapore.

I rather to implement functional full body exercises on my campers in a game base, fun and personally modified way.

My other credentials are: Certified Spinning Instructor, TRX Suspension Training Accredited, Certificate of Sport and Exercise Nutrition, Certificate of Orthopedic Exercise Specialty, Certificate of Post and Pre Natal Exercises Training.

Got a workout you’d like to share? Just reply to one of my email or send it in here.

Guest

Guest submissions are workouts shared by awesome trainers from all around the world. You can read a bit more about this author under the workout above.. To become one of these awesome trainers why don’t you submit one of your own?

Share this:

  • Facebook
  • Twitter
  • Pinterest
  • Email

Filed Under: Circuit, HIT, Outdoor, Running Tagged With: circuit bootcamp, crosstraining, hills, HIT, Sanem Bourdier

Guest

Guest submissions are workouts shared by awesome trainers from all around the world. You can read a bit more about this author under the workout above.. To become one of these awesome trainers why don't you submit one of your own?

Reader Interactions

Leave a Reply Cancel reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Sign up for more!

Get the free 21 Days of Bootcamp Ideas course chock full of workout ideas and tips for planning awesome workouts.

Bootcamp Start

Get Started

Need More Workout Ideas?

BootCraft is a curated database of hundreds of high-quality Workout Ideas, Icebreaker Games and Team Finishers at your fingertips.

Save a heap of time planning sessions and improve the fun factor and variety of your workouts.

Get on-demand access to 400+ workout and warm up ideas with our premium subscription, BootCraft.

Get Access

2019 Calendar

Here’s what’s happening when this year:

March-April: Annual Competition (get your workout ideas ready!)

Late April: Best Of Bootcamp Ideas book launch

Early June: Bootcamp Ideas Trainer’s Retreat

October: First Annual Conference (join the wait list for early bird tickets)

November: BootCraft’s 4th Birthday

The Trainers Tribe Podcast

Listen to our podcast to get marketing tips, business advice and workout ideas on the go.

Bootcamp Start

Popular Articles

  • 9 Awesome Bootcamp Games
  • Power Plus Bands Plus Running Bootcamp Workout
  • 10 Boxing Bootcamp Drills For Small Spaces
  • Supersetting Warm Up (or Finisher)
  • Song-Based Mini Workouts: Hit The Right Note With These Five Drills
  • 5 Circuit Training Ideas to Increase Your Bootcamps Intensity
  • Valentine’s Day Workout Idea
  • Bootcamp Workout For Pairs

Social

  • Facebook
  • Twitter
  • Instagram
  • YouTube

Footer

Find Bootcamp Ideas on Social

  • Facebook
  • Twitter
  • Instagram
  • YouTube

FITREC Profile

Recent Comments

  • Kyle Wood on The Guide to Getting Work Done for “Professional” Procrastinators
  • Tanya Brooks on The Guide to Getting Work Done for “Professional” Procrastinators
  • Amanda on The Guide to Getting Work Done for “Professional” Procrastinators
  • Kyle Wood on The Guide to Getting Work Done for “Professional” Procrastinators
  • Kyle Wood on The Guide to Getting Work Done for “Professional” Procrastinators

Resources

  • Bootcamp Ideas
  • The Trainers Tribe
  • Premium: BootCraft

Mini Disclaimer

All workouts on BootcampIdeas.com are to be scaled or modified to the abilities and limitations of your clients, restrictions and constraints of the location, climate and environmental conditions.
Group and Personal trainers who decide to use these programs accept all risks to themselves and their clients and waiver any liability from BootcampIdeas.com
Terms of Service
Privacy Policy

Copyright Bootcamp Ideas© 2019 · Digital Pro On Genesis Framework · WordPress · Log in

  • Bootcamp Drills
  • Bootcamp Workouts
  • Bootcamp Exercises
  • Bootcamp Tips
  • Bootcamp Resources
  • Bootcamp Business
  • Popular
  • Privacy Policy
  • Terms of Service
  • Contact
loading Cancel
Post was not sent - check your email addresses!
Email check failed, please try again
Sorry, your blog cannot share posts by email.