This workouts drills are also named after movie titles, I find this keeps the clients curious about what is in store for them. They also tend to remember the drill if you ever want to run it again.
1 skipping rope per person
- Knee Tucks
- Frog Squats
- Jump Squats
- Squat Thrusts
Complete 3 rounds of 90/60/30 seconds of the following circuit:
- Reverse Crunch
The Snake (Anaconda)
You will need an inclined path that runs in an S or a Z for this drill. Alternatively use cones to set up a path on a grass hill. Have the clients complete each round and wait at the top for the rest of the group before starting again. (I find it’s best to wait at the top to push them on that last bit)
Round 1: Jogging (early finishers hold isometric squat)
Round 2: Power skipping (early finishers hold plank)
Round 3: Backwards (early finishers hold isometric squat)
Round 4: Sprint (early finishers hold plank)
Mini Forrest Gump
Depending on how long this takes you can no either run a mini or full forrest gump. For the full length, just double the distance and rest times.
- 600m – 60 secs rest
- 400m – 30 secs rest
- 200m – finish
- 400m slow jog
- Prone leg lifts
- No touch bicycles (1 elbow between knees, 1 elbow outside of knee)
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.