Less Reps Brings More Steps in this Upper Body Workout

In case you missed it, this month on BootCraft we’re celebrating it’s second birthday by having a festival!

As BootCraft is a tool to help trainers plan their sessions faster and better, the theme of the festival is all around planning awesome workouts.

This week’s workout on Bootcamp Ideas is one I planned on BootCraft in less than 6 minutes. Here it is:

The Magic 5

Workout Length: 45 minutes

Equipment needed: Cones, Exercise Bands, Sandbags

Warm Up – Hot Potato

10 minutes

Start with a 5 minute jog in a loop then play Hot Potato.

This game can be played with any weighted object, but a sandbag or medicine ball works best.

Have all clients stand in one big circle facing inwards. Give a sandbag to one client.

When the music starts clients must start passing the sandbag around the circle. When the music stops, the client with the sandbag must exit the circle and do 12 Squat Thrusts.

Start the music again and the sandbag movement. Repeat with 11 Squat Thrusts. Any clients left once we get down to 1 Squat Thrust are the winners.

Play again, this time add 2 more sandbags to the circle.

Main Drill – The Magic 5

25 minutes

How It Works

Mark 5 upper body exercises on a board so that everyone can see it.

Place 6 cones out 20m apart (so 100m from furthest to closest).

In this drill, campers will complete all exercises in order for a set number of reps then go for a run.

For example:

• Round 1: 30 repetitions of each exercise then run to the first cone and back.
• Round 2: 25 repetitions of each exercise then run to the second cone and back.
• Round 3: 20 repetitions of each exercise then run to the third cone and back.

Campers continue going down each round by 5 repetitions until they reach 5 repetitions in each exercise. The run distance increases by one cone after each round.

Exercises:

• Band Upright Row
• Push Up
• DB Alternating Arm Snatch
• Plank to Push Up
• Sea Turtles

Finisher – Sandbag Sprints

5 minutes

Set Up

Set up 2 lines of cones 20m apart.

How It Works

Line up clients together (along basecones). At every second client place a sandbag – mark one sandbag to be different than the others with a sticker or a mark with a pen.

All clients must get down into a plank.

On “GO” campers with a sandbag hop up, pick up the sandbag (however they like) and run/walk to the other cones 20m away. Then they run/walk back.

When they get back they place the sandbag in front of the person to the person on their left and then get back down into plank. The person on the end (who has no one on their left) hands their bag to you and you drop it at the other end of the line.

Once everyone is down again, yell “GO” once more. The campers who have with the sandbags now get up and go and the process repeats itself.

Once the marked sandbag makes its way around to its starting client, the drill is complete.

Stretches

5 minutes

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Have a go at planning your own session on BootCraft this month. It’s super easy and this month only you can try it out for free.