This week’s workout is from Ben Palmer of Ben Palmer PT. Thanks for sharing Ben!
Time: 60 minutes
Equipment needed: Cards for writing on, tubs/buckets
- Write up a number of cards (number will depend on the number of clients). Use words related to fitness (squat,goal.nutrition etc)
- Place these cards in two tubs in two locations (1 close, 1 a bit farther)
- Split the group to two teams and give each a dice.
One member of each team roll the dice.
If the number comes up 1-3 the team member bear crawls to the first (closest) tub. If the number comes up 4-6 the member sprints to the second (far) tub. Here the client picks a card out of the tub and sprints back to the team.
The whole team then spells out the word on the card with exercises already prescribed on a white board. eg. A= 10 squats, B= 10 burpees and C= 10 press ups etc.
Once completed the next team member rolls the dice and then retrieves a card. Continue until all cards have been collected.
- 10 Squats
- 5 Burpees
- 10 Press Ups
- 10 Supermans
- 10 Crunches
- 5 ea. leg Forward Lunges
- 5 ea. leg Reverse Lunges
- 5 Pike Push Ups
- 5 Tuck Jumps
- 5 ea. side Nose to Knee
- 5 DB Squat Thrust
- 10 DB Bent Over Row
- 5 ea. arm DB Swing
- 5 ea. arm DB Clean and Presses
- 20 Mountain Climbers
- 20 Jumping Jacks
- – (not needed)
- 20 High Knees on the spot
- 10 DB Shoulder Presses
- 20 Butt Kicks on the spot
- 5 ea. leg Split Squats
- 10 Jump Squats
I’m a REPS level 4 specialist training working in GP referral and Low back pain. I work full time in the British army. Find me at Ben Palmer PT.
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.