This workout starts out as what seems like a simple circuit but in part 2 it turns into a chaotic dice workout. Your clients will love it!
Roll The Dice
Goals: Circuit, Strength
Time: 45 minutes
Start with some of your favourite mobility drills. For this workout I did Windmills (as in the kettlebell exercise, just without kettlebells) and Lateral Lunges with a reach overhead. Don’t stress too much if you don’t know what they are, try a few of these mobility exercises.
Then go for a 5 minute run. Include high knees, butt kicks and walking lunges.
Set up the following stations in a big circuit. Make sure there is room for 6 or more clients at each station.
- Dumbbell Bent Over Row x20
- Band OH Squats x20 – hold band overhead
- T-Push Ups x12
- Prone Eagles x10, Coffin Sit Ups (partner hold legs) x10
- Rope Slams (partner hold other end of rope) x20 each
- Jump Lunges x12 immediately followed by Walking Lunges x20
- Band Rows x25
- 10m Shuttle x10 (5x up and back)
Pair clients up into similar fitness levels and get each pair on a station.
Pairs should complete one round of the circuit at their own pace.
As pairs complete the circuit assign them a number of additional stations to complete.
For Example: Those pairs that completed the circuit the fastest give them 16 stations. Then the next few pairs give them 14. Then 12 to the next few and finally 10 to those who finish last.
The reason for this is so that all pairs should hopefully finish the workout around the same time.
As soon as you give them a number, one person from the pairs should run and roll one of the dice. Just like a board game, pairs move that many stations around the circuit before stopping and completing the station they’re on.
Pairs should repeat this process, each time moving forward the number on the dice to find their next station, until they have completed the additional number of stations you gave them.
An easy way to keep track is die rolls, 16 die rolls will mean they’ll have done 16 stations.
Have them take drink breaks as needed.
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.