1 Hour Circuit Bootcamp Workout

The problem with traditional circuit workouts is that clients work end up in an easy rhythm rather than trying to push themselves as hard as they should.

One method do overcome this is to reduce the number of stations in your circuit and group the clients up.

This way there are more clients at each station meaning you so you can coach a group of clients at a time rather than just one or two. Training next to each other will also breed some fun competitiveness that will also increase intensity.

That’s what this workout is all about.

45 Minutes vs 1 Hour Sessions

Both 45 minute and 60 minute sessions will work for a group fitness workout.

45 minute workouts tend to be a little more intense. Like a BBC show that only has 6 episodes per season, each episode needs to pack a punch. But that means you need to make sure there is very little down time and you’re well prepared to get the most out of your time.

60 minute workouts on the other hand allow for more time to play bootcamp games, do a more complicated workout or get a bit of conversation going between drills. These might suit you better if you have a large group or are planning to run a less intense format of classes.

Big Circuits or Small Circuits?

I love a big circuit workout with lot’s of equipment and stations, but they take a lot to set up and all of that time spent demonstrating each exercise is time that could be spend working out.

(Plus, clients often forget half the exercises if you show them too many at once meaning you have to show them again.)

Small ‘mini circuits’ are my solution to this. You only need to demonstrate four exercises at a time.

Clients complete their laps of the circuit quicker than a typical 12 station circuit, but at that point they’re ready for a rest and it gives you some time to demonstrate the next station.

And as I mentioned in the intro, it’s easier to coach as your clients are less spread out.

Use Less Equipment (and Use It Again)

One big bonus to any circuit is that you can get away with less equipment. Unlike your typical fitness class where everyone needs one of each item, circuits just need enough equipment for the number of people on that station.

When it comes to Mini Circuits, assign a piece of equipment to each station, then simply pick a different exercise using that equipment for a whole new circuit.

For example of your 4 station you might have:

1. Bodyweight exercise
2. Kettlebell exercise
3. Slam Ball exercise
4. Step exercise

This could turn into a circuit of:

1. Push Ups
2. 1 Arm KB Rows
3. Ball Slams
4. Step Ups

And then quickly into a new circuit of:

1. Inchworms
2. KB Swings
3. Reverse Lunge w/ Ball
4. Box Jumps

You’ll see me use this in the workout below.

Use Your Clients To Keep Time (Timekeeper Circuits)

The third circuit in this drill uses something called a Timekeeper (also known as a pacer or pacemaker too).

A Timekeeper is when instead of using a stopwatch, you assign one station a number of reps or rounds. Once the person on that station has completed said reps they call out ‘Change!’ or ‘Done!’ and everyone knows it’s time to change to the next station.

This frees you up from using counters and also adds a slight randomness to the workout.

More 1 Hour Circuit Workouts:

• 5x5x5 – low rep strength workout
• Circle of Trust – kettlebell swings keep everyone on time in this workout
• Intervals of Destruction – timed circuit workout
• MB Intervals – break out the medicine balls for this one
• 10 to 2 to 10 – reps go down then back up

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Mini Circuits

Warm Up

Take a short jog to the location. Run through Run 1, pointing out landmarks along the way.

Move into 1 leg partner push overs (clients pair up, then standing on one leg they attempt to push their partner over without letting their foot leave the ground)

Conditioning

Split clients evenly amongst stations. Try to group clients of similiar fitness levels together.

Note: Complete just one circuit at a time. The whole group completes circuit 1, then 2 then 3.

Circuit 1

Timed Intervals: Do two rounds using 45 seconds work with 15 seconds transition between stations.

1. Forwards Hopping – swap legs every 5 hops
2. Medicine Ball Squat to Press
3. Stir The Pot
4. Assisted 1 Arm Push Up
   Explanation: Keep one arm tucked in and the other straight and as far to the side as possible. Use the tucked in arm to do most of the work with the straight arm just assisting you. Difficulty can be increased or decrease by moving the assisting arm out or in respectively.

Circuit 2

Timed Intervals: Do three rounds of 30 seconds work with 10 seconds transition.

1. Band Bicep Curls
2. Overhead Medicine Ball Lunge
3. ‘T’ with Hip Drop
   Explanation: Start in a pushup position. Lift one arm up to the sky so that you form a ‘T’ shape. Hold that position while you lower your hip to the ground and then back up. Resume the pushup position by lowering your arm under control back to the ground. Repeat on the other side.
4. 4 Direction Squat Jumps
   Explanation: Complete jumps in this order: jump forward, jump back, jump left, jump right, jump back, jump forward, jump right, jump left. If performed correctly your movements should form s ‘+’ sign.

Circuit 3

Timekeeper station: Clients at the run station take it in turns running around the outside of the circuit and group. The other clients rest while they wait for their turn to run. Once all of the clients on the run station have completed a run it’s time to for everyone to rotate to the next station.

1. Push Ups
2. Medicine Ball Woodchop
3. Lap – Take it in turns running around the outside of the circuit
4. Reverse Lunge with Hop

Cooldown

10s work/5s rest intervals of Plank and Side Plank. Stretch.

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Updated in 2022 to include exercise videos and more background on how this type of workout works.

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