This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Anne Schmidt from Ontario, Canada.

21 Casino Royale Warm Up

Drill Length: 10 Minutes

Drill Type: Warm Up

Equipment needed: 4 Buckets, 3 decks of cards, Stick and Hit me cards, Mats, Timer

Set up:

Set up 4 bucket labelled ‘Cards’, ‘Cards’, ‘STICK/HIT ME’ and ‘Cards’ in that order about 10-15 Meters away from the members. Split the members into teams of 3. If time permitting complete all 3 rounds again (6 hands of 21).

How it Works:

Round 1:

Step 1: Perform warm up exercise 1 with controlled movements maintaining proper form then one member from each team sprints to the 1st bucket at the other end (10-15 Metres away) and collects a card and sprints back.

Step 2: Perform warm up exercise 2 with controlled movements maintaining proper form then the next member of each team sprints to the 2nd bucket at the other end (10-15 Metres away) and collects a card and sprints back.

Step 3: Perform warm up exercise 3 with controlled movements maintaining proper form then the last member of each team sprints to the STICK/HIT ME bucket (3rd bucket) at the other end (10 Metre away) and collect a card from the bucket. If it is a STICK card they sprint back; if it is a HIT ME card then they go to the last bucket and grab another card from the 4th bucket and sprints back.

Step 4: Rest for 20 seconds

Rounds 2 & 3: Same as Round 1.

Exercises:

Round 1

1. Leg Swings 10 reps/leg
2. Arm Circles 10 reps/direction
3. Jumping Jacks 10 reps
   Rest for 20 seconds

Round 2

1. Squats 10 reps
2. Push Ups 10 reps
3. Jump Rope 10 reps
   Rest for 20 seconds

Round 3

1. Alternate Front Lunges 10 reps/leg
2. T-Push Ups 10 reps (5/side)
3. Ali Shuffles 10 reps (R & L = 1rep)
   Rest for 20 seconds

They keep the hands. Most winning hands at the end get the honor of being the CARD SHARKS for the remainder of the bootcamp. Feel free to swap out your own warm up exercises.

About Anne:

I have been a personal trainer and do both one on one and bootcamp since 2012. My business is called Anne’s Functional Fitness.

Original Entry

Photo by Michał Parzuchowski on Unsplash

Kyle Wood

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.