This is a workout drill from BootCraft that was shared by Lisa O’Donnell last month. Thanks so much Lisa!
Bootcamp Galore
Drill Length: 40-45 minutes
Min. Group Size: 1 client
Equipment Needed: Agility Ladder, Bench/Step, Cones, Jump Rope
Set up stations ahead of time with equipment, and have ladder and cones nearby to put out for last part of class.
How It Works
There are three sections for this workout:
Part 1: Cardio Conditioning
- 16 minutes: 2 rounds of 8 minutes
- 8 movements
- 45s per movement : 15s rest
Part 2: Calisthenic Stations
- 15 minutes: 3 rounds total
- 5 Stations
- 45s per movement : 15s rest
Part 3: Drills
- 8 minutes: 3 rounds
- 2 movements
- 60s per movement : 15s rest
Sample Workout
Cardio Conditioning
This section is instructor led or you can write the movements down on a white board that your clients would refer to. Feel free to substitute your own movements in based on your class levels.
- Inchworm
- Wide Squat and alternate arms into Upper Cuts
- Skaters
- Long Jump Forward, Jog Back
- Squat Jump
- Fast Feet
- Runner’s or Sprint Starter on Right leg
- Runner’s or Sprint Starter on Left leg
Calisthenic Stations
- Jump Rope
- Burpees
- Box Jump
- Jump Lunge Plus (2 Jump Lunges + Squat)
- Push Up + Side Plank Rotation
Drills
- Ladder Drill of your choice
- Bear Crawl, weaving in and out of cones
If you like this workout, you might like to check out where I got it from.
BootCraft is a workout idea database created by me, the guy behind BootcampIdeas.com, for you, group fitness trainers. It’s a fantastic tool to have in your toolkit because it makes planning workouts each week so much easier and faster.
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.
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