Want to build some muscular and cardiovascular endurance in your clients? Put them through this workout. You can use it for any length workout by varying the number of intervals. If you go for longer then 10 minutes, stop for a small drink break before continuing on.
There and back again
Duration: 45-60 minutes
Equipment: Cones, Interval timer
Indian trail runs.
There and back again
Set up 3 cones: One 20m away, the next 25m away and the third 30m away.
Start a stop watch. Clients run out to the first cone and back. Then they perform 5 jump squats and 5 pushups. Have clients rest for the remainder of the minute.
At the start of the next minute clients run out to their cone and back again but this time perform 6 reps of each exercise, then 7 on the next minute and so on. Increase the running distance (by going to a further cone) every 3-4 rounds.
If someone runs out of time to complete all of the reps, they rest for one round and then join back in at 5 reps again. Continue for 10 minutes (when reps equal 14 each).
Alternate: If you don’t have room to do a run, use jumping jacks instead. To work out the reps, do twice as many as your push up and jump squat amount. (Eg. round 1: 10 jumping jacks, 5 push ups and 5 jump squats)
Split clients into teams of three and set up 3 stations. Station 1 is alternating forward lunges, station 2 is the plank and station 3 are hand walkouts.
Have one member from each team start on a different station. Teams rotate when the lunger completes 20 lunges (10 each leg). Complete 4 rounds.
Walk back to meeting area and stretch.
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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.
Just want to shout out a big ol’ THANK YOU for the ‘fantabulous’ ideas! It’s so easy to get into a rut with routines, and all these great workouts have been the much-needed boredom buster!
Used ideas from the Burpified workout yesterday….love the way the students come in all chatty & talkative – then hit them with their first few rounds, and suddenly there’s only the sound of heavy breathing and grunting!!
Thank you, again!
Paul Friskney says
Awesome site Kyle! Love the ideas and have tried them on my Bootcamps and my clients always come back for more 🙂