This month of content has been sponsored by HART Sport.
And by sponsored I mean they sent me some free equipment to try out and share with you. I haven’t been paid to give a positive review or anything along those lines. Instead I took the opportunity to let my creativity run wild and come up with some great ideas for you using the equipment they sent. All equipment has been thoroughly tested by me over the past month and I’ll only be sharing what I think is quality gear.
Now that we’re at the end of the month I wanted to finish off by putting everything together into one awesome workout:
A HART Felt Workout
Total time: 60 minutes
Total equipment needed: Cones, Mini Bands, Exercise Bands, Mats, Whiteboard, Station Cards, Normal Dice and Fitness Dice, Pegs
Warm Up: Glute & Run
Time: 10 minutes
Equipment needed: Cones, Mini Bands/Resista Loops, Mats
Start your workout by getting your camper’s warmed up, particularly their legs and hips.
Set two cones 15m away and 30m away from your exercise area. Set up mats in your exercise area.
Have campers pair up, one person will start with a mini band and the other will start with running.
The runner will continue running back and forth to the 30m cone until their partner has finished their exercise, then they swap roles.
The pair keep switching until both have finished all of the exercises below.
Exercises:
Using the mini looped bands will help us activate our campers glutes more than just the unresisted versions of the exercises.
- 25x Supine Bridge w/ Band
- 20x Lateral Walk w/ Band (20x each way)
- 25x Banded Bird Dogs – one side
- 25x Banded Bird Dogs – other side
- 25x Banded Supers
Repeat again for 10 reps if you want a longer warm up.
Main Drill 1: Triple Bandit Circuit
Time: 24 minutes
Equipment needed: Exercise Bands, Cones, Station Cards
Set up the stations below in a circuit around your workout area.
Get your campers into teams of 3 (similar fitness levels). Give each team 2x easy/light exercise bands and 2x hard/heavy exercise bands.
Go around the stations and show them how to do each exercise properly. Give them a moment to practice each movement too.
Teams will pick a station to start on. 2 members of the team will do the exercise on that station while the other runs a lap around the outside of the circuit. When the runner gets back they swap with one of their team members. After each team member has run a lap, they will change to the next station, taking their exercise bands with them, and start again.
Here’s an example:
- Person A – runs lap around circuit
- Person B – band goblet squats
- Person C – band goblet squats
Person A finishes lap.
- Person A – band goblet squats
- Person B – runs lap around circuit
- Person C – band goblet squats
Person B finishes lap.
- Person A – band goblet squats
- Person B – band goblet squats
- Person C – runs lap around circuit
Person C finishes lap and the whole team moves to the next station/exercise with Person A running first.
Teams are to complete as many stations as possible in 20 minutes.
Stations:
Teams will have two different strength bands. An easier one for exercises that only require a little resistance and a harder one for exercises that require more. The recommended band strength is denoted in [].
Beginner teams might need to use light bands for all exercises.
1. Bent Over Pullaparts [light]
2. Band Goblet Squat [heavy]
3. Side Plank Band Raise [light] – swap sides after one person runs
4. Half Kneeling Shoulder Press [light or heavy]
5. Band Y’s [light]
6. Squat and Y [light]
7. Pallof Press [light] – hold position and swap sides after one person runs
8. Banded Push Ups [light or heavy]
Main Drill 2: Dice EMOM Partner Bomb
Time: 16 minutes
Equipment needed: Exercise Bands, Cones/Markers, Foam 6-sided Dice
Set up two lines using cones 20m apart. Set a timer for 1 minute x 15.
Get clients into pairs of similar fitness levels.
Pairs roll a 6-sided die 3 times, each die roll equals a pair of exercises (see below). They’ll do each pair of exercises for 5 rounds in their 15 minute EMOM.
It’s possible that they will end up with the same exercises 2 or 3 times. That’s OK.
Exercise combos:
1 or 2: Exercise A: Push Ups. Exercise B: Jump Squats (regress to squats for beginners).
3 or 4: Exercise A: Plank Up Downs. Exercise B: Frog Squats.
5 or 6: Exercise A: Band Push Press. Exercise B: Band Overhead Squat.
Example combo:
- The pair rolls 3, then 2, then 4. So they’ll do Plank Up Downs and Frog Squats for 5 rounds. Then Push Ups and Jump Squats for 5 rounds. Then for the final 5 rounds Plank Up Downs and Frog Squats. They won’t do Band Push Presses or Band Overhead Squats at all.
On one line clients will start on Exercise A while on the other line clients will do Exercise B.
Inside the minute they both need to complete both exercises and return to their starting point ready for the next minute/round. Any time that’s left of that minute they get as rest.
Example first round:
- Partner A will start with 14 Push Up then run 20m to the other line and do 1 Jump Squat. Then they will run back to the Push Up line and rest for the remainder of the minute.
- Partner B will start with 1 Jump Squat then run 20m to the Push Up line and do 14 Push Ups. Then they will run back to the Squat line and rest for the remainder of the minute.
Each minute the number of reps for Exercise A decreases by 1 rep (14,13,12,11,…) and the number of reps for Exercise B increases by 1 rep (1,2,3,4,5,…). Keep going for 14 rounds until the number of reps for Exercise B is 1 and the number of reps for Exercise B is 14. (The reps carry through for exercise combo to exercise combo).
Catch Up Round: If one person in the pair fails to complete the number of exercises inside the minute the pair must finish their round and then sit out the next round doing 30 Jumping Jacks. This is great for less fit pairs as it gives them a chance to catch their breath.
Tips:
- To help keep track the total number of reps each round is always 15.
- Encourage a high 5 has they pass each other on the run.
- Feel free to make up your own exercise combos. You could do this with just core exercises or kettlebell exercises. It’s up to you.
Finisher: Double Dice
Time: 10 minutes.
Equipment needed: Fitness Dice, Bucket of Pegs, Optional: Whiteboard with exercise variations (see below)
HART Sport sent me these crazy 10 sided dice. On one die is the reps (from 2 to 20) and on the other die there are exercises written. These are just your standard, run of the mill exercises, so I wanted to do something where we could jazz it up.
Here’s how it’s going to work:
Get your campers into groups of 3 or 4 of similar fitness levels. Designated each group as level 1 (beginners), lever 2 (intermediate) and level 3 (advanced) based on their fitness level.
Groups find themselves an space in the workout area. Place the dice and pegs in the center, you might need a couple of sets of dice for a big group.
Before you start have one person from each group come up and roll the dice. The numbered die gives them the reps, the exercise die gives them the exercise (see below) for their first exercise.
On ‘Go’ groups do their first exercise (eg. 16 Push Ups each). Once completed, one team member runs to the center picks up a peg (denoting one point for their team) and then rolls the dice for the next exercise and reps.
They run back to their group, do that exercise, and it starts all over again.
Teams complete as many reps as they can in 7 minutes. The team with the most pegs wins.
What do they win? Nothing really, but don’t tell them that until the end 🙂
Suggested Exercise Variations:
In all cases, one sided exercises (eg. Lunges), reps need to be completed for both sides.
| Exercise shown on dice | Level 1 | Level 2 | Level 3 |
|---|---|---|---|
| Burpee | Squat Thrust | Burpee w/o Push Up | Burpee w/ Push Up |
| Plank Hold (reps = seconds) | Plank Hold | Plank Hold | Plank Hold |
| Star Jump (aka Jumping Jacks) | Star Jumps | Star Jumps | Star Jumps |
| Tuck Jumps | Jump Squats | Tuck Jumps | Tuck Jump Squats |
| Sit Ups | Side Plank (reps = seconds) | Side Plank Hip Drop | Gravediggers |
| Lunge | Static Lunges | Forward Lunges | Jump Lunges |
| Dips | Dips (knees bent) | Dips (legs out straight) | Dips (legs out straight) |
| V-Sits | Crunches | Crunches w/ feet up | V-Sits |
| Push Up | Kneeling Push Ups | Push Ups | HRPU |
| Squats | Squats | Squats | Squats |
Don’t be limited by just push ups = a push up variation though. You might choose to really mess with your campers heads by making burpees = push ups and sit ups = kettlebell swings. Just have it all marked up on a whiteboard.
Also check out other articles this month that were part of the HART Sport Series:
- 28 Bootcamp Exercises For Resistance Bands
- The Complete Guide To Bootcamp Equipment – Budget, Established and Dream Kits
Once more, before I go, I just wanted to say thank you to HART Sport for being a great sport and looking after the Bootcamp Ideas community this month.
The 15% discount they’ve offered us is still good through to the end of August, so jump in and grab something before September 1st to claim it. The code you’ll need on checkout is BOOTCAMP15.
Original Photo by Victor Rodriguez on Unsplash
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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