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100, 200, 300
Goals: Muscular Endurance/Strength
Duration: 1 hour
Spend 1 minute on each of the following exercises:
- X Squats – touch the ground at the bottom of the squat, reach for the sky at the top
- High knees
- Kneeling stand ups – kneel on the ground, using a lunge technique stand up, kneel down again, repeat
- Yoga push ups – do a pushup, go into downwards dog, do another pushups, continue
- Mountain climbers
- 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
- 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)
- Side to side squats
- Shake it all out – quite literally
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.
- Jump Squats
- Band Rows
- 1-Leg Stiff-Leg Deadlift
- Band Shoulder Presses (in a half kneeling position)
- Reverse Lunges
- Prone Pulldowns
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.
- Push ups
- Alternating Oblique Chest Lift
- Plank with side toe tap
- Supine Hip Extension
- Alternating Mountain Climbers (200 ea. side)
I hope you enjoyed this awesome workout. Sign up to our email list for more!
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.
This looks like fun! Love the ideas!
Would you be able to include more exercise explanations? Maybe even a file just for descriptions/techniques? For example, what are your Alternating Oblique Chest Lifts?
Thank you again for making Boot Camp interesting and fun again!
Thanks Patti. Yes, I’ll add some more exercise descriptions this year. In the mean time, this description is pretty similar to what I get my clients to do http://www.activefitnessworld.com/articles/pilates/oblique_lifts.php
I love this website, but it would be even better if the workout pages had a “printer-friendly” option. 🙂
I with it had that too. Unfortunately I’m not very good at coding these things.
Not trying to sell you or anything, but I made an extra special effort to create printer friendly pages in my eBook on the right there.
If that’s not your cup of tea, the old copy into Word trick usually works.
Michelle Clark-Rekounas says
I’m reviewing “A New 300 Bootcamp Workout”. I would like to implement this for a day in my bootcamp, but it seems intense. I don’t know if it would be achievable by the client; for instance, “300 Jump Squats” ? I may be reading your instructions wrong. Do you mean “300 Jump Squats” per person or per group?
Kyle Wood says
It’s per group. So say you have a group of 5. 300 divided by 5 is 60 reps. So they will do around 60 reps each.