This was one of those rare workouts that only took 15 minutes to come up with and just worked really nicely.
The workout, called Complex Sprints (not very interesting I know), is very high intensity so make sure you include it in a more mellow week and not back to back with another draining workout.
Goals: High Intensity Intervals
Time: 60 minutes
Equipment: Bands, Mats, Cones
After we run in file to the workout area we did:
- Inch worms – 10m
- Walking Single Leg Deadlifts – 10m
- Spiderman Lunges – 20m
- Shuttle runs gradually increasing speed – 10m x 10
Today we will be attacking our clients lactic acid energy systems. The workout consists of a non-stop set of exercises followed immediately by a set of sprints. The exercises must be completed in order (equipment permitting).
You will need to set up a 10m long sprint area and a 20m long sprint area. I used the same space and just popped a set of cones half way for the 10m sprints.
Due to the taxing nature of this workout long rests between intervals are going to be used.
Note: I have blatantly stolen Crossfit’s 21-15-9 repetition choices (although I’m using them differently).
Repetition rule: The number of repetitions on each exercise will depend on the clients fitness level. I used the level from a previous workout to decide this. You can just have clients pick a level and then adjust them after the first round if it was too easy or too hard.
Rep levels: Level 1 – 9, Level 2 – 15, Level 3 – 21
- Push Ups
- Mountain Climbers (L+R = 1)
- Squat Thrusts
- 10x 10m sprints
- Band Shoulder Press
- Lunge Pulses (do rep level on each side)
- High Knees (L+R = 1)
- Lateral Cone Jump (alt: forwards jump)
- 5x 20m sprints
Complete this interval 2 times. Take 2 minutes to rest between intervals.
NOTE: Clients should be completely knackered at the end of each interval. Make sure they are really sprinting on those short sprints. Run with the fitter guys and gals to push them along.
Finish off with some planks and side planks if you have a few spare minutes then go into a good 5-10 minute stretch.
Image: lululemon athletica
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.