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100, 200, 300

Goals: Muscular Endurance/Strength

Duration: 1 hour

Equipment:  Cones, Mats, Bands

Warm Up

Spend 1 minute on each of the following exercises:

1. Squats
2. X Squats – touch the ground at the bottom of the squat, reach for the sky at the top
3. High knees
4. Kneeling stand ups – kneel on the ground, using a lunge technique stand up, kneel down again, repeat
5. Yoga push ups – do a pushup, go into downwards dog, do another pushups, continue
6. Mountain climbers
7. Push up arm circles – start in a push up position, keep your body ridged as you life one arm and make a circle, repeat with the other side
8. Bent knee squat thursts – a squat thrust is a burpee with no jump, do not fully extend the legs at and point (keep the knees bent)
9. Side to side squats
10. Shake it all out – quite literally

Concept

Arrange clients into groups of 4 to 6 people (depending on fitness level of group/individuals – more people = lower fitness level). The goal of each group is to complete a circuit of 3 stations.

Each station is assigned two exercises. On the first round, each group must complete 100 reps (as a group) of each exercise on each station. Both exercises on a station must be completed before moving onto the next station. Clients can use any method they like to complete the rep total of both exercises.

Take a 2 minute drink break. That was the practice round.

Groups go round the circuit again this time completing a total of 300 reps on each exercise.

Exercise Stations

Station 1:

• Jump Squats
• Band Rows

Station 2:

• 1-Leg Stiff-Leg Deadlift
• Band Shoulder Presses (in a half kneeling position)

Station 3:

• Reverse Lunges
• Prone Pulldowns

Bonus Round

I call this a bonus round, but you should have time to complete it during the workout.

This round is the 200 round, perform the drill as above but with only 200 reps per group on each exercise.

Station 1:

• Push ups
• Alternating Oblique Chest Lift

Station 2:

• Plank with side toe tap
• Supine Hip Extension

Station 3:

• Alternating Mountain Climbers (200 ea. side)

Cooldown

Stretch

Image: meddygarnet

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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.