I Chose You!
Equipment needed: Cones, Mats
Time: 60 minutes
Animal movement triangle:
Set up three cones in a traiangle with 10m sides. 10m Bear crawl, 10m Dragon walk, 10m king kong x 3 laps.
You can do this indoors or outdoors if you have enough space. I use a grassy field when possible to do this session.
You will need 16 – 20 cones depending on how many exercises you chose to use for this session.
What you will then need to do is space out the cones ( I go about 10m apart) evenly creating two identical lanes. From here what I like to do is write on each cone what the exercise and reps are for that station. These need to match up, then place all the necessary equipment at each station and you are ready to go.
You will then get your boot campers to pick someone to race down each lane ( ideally they should be similar fitness levels). They can chose a different person each race or race the same person its up to them. The loser of the race has to complete 20 burpees after each race (know one really likes burpees so this gets them working!). The idea is with a competitive component they push themselves that little bit harder as they will not want to lose, however doing it with a partner or someone familiar to them allows for a fun and friendly environment to still workout in!
For my session I focused on core and leg components, I also have limited space so I only used 8 exercises but you can add more if you want 🙂
- Squat & Row x10
- Reverse crunches x 20
- Walking lunges x10 each side
- V sit up x20
- Squat jump x15
- Bear crawl x20m
- Split jumps x10 each side
- Prone leg taps x20 each side
This session should be really tough but also a lot of fun! Get creative, make them work but also enjoy it!
My name’s Jono Sergeant, I did a bachelor of sport and leisure at the University of Waikato in New Zealand. I have been passionate about sport, health and fitness for years now and am fortunate enough to have a job at Next Level fitness. This allows me to get creative in and outside the gym with bootcamps and sessions that can change peoples lives in a scientific and holistic manner.
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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.