This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Tera Busker of Fitness To Go.
Accumulator
Workout Length: 60 minutes
Equipment needed: Markers to indicate 10 yard lengths, Med Balls, Mats
Warm Up
(10 min.)
Walking laps for 3-5 min. 5 min of Mobility and Dynamic exercises like butt kickers, Frankensteins, high knees, walking knee pull ins, arm circles, traveling side squats, walking lunges into hip flexor stretches, fast pace downward dogs.
Workout
(Check out how an accumulator works in this post)
Round 1: 10 Push Ups
Round 2: 10 Push Ups, 10 Prisoner Squats
Round 3: 10 Push Ups, 10 Prisoner Squats, 10 ball slams
Round 4: 10 Push Ups, 10 Prisoner Squats, 10 ball slams, 10 jumping jacks
Round 5: 10 pushups, 10 Prisoner Squats, 10 ball slams, 10 jumping jacks, 10 yard dash out and back
Round 6: 10 pushups, 10 Prisoner Squats, 10 ball slams, 10 jumping jacks, 10 yard dash out and back, 30 sec shoulder tap plank
Round 7: 10 pushups, 10 Prisoner Squats, 10 ball slams, 10 jumping jacks, 10 yard dash out and back, 30 sec shoulder tap plank, 10 supermans
Round 8: 10 pushups, 10 Prisoner Squats, 10 ball slams, 10 jumping jacks, 10 yard dash out and back, 30 sec shoulder tap plank, 10 supermans, 10 mountain climbers each leg
Round 9: 10 pushups, 10 Prisoner Squats, 10 ball slams, 10 jumping jacks, 10 yard dash out and back, 30 sec shoulder tap plank, 10 supermans, 10 mountain climbers each leg, 10 yards walking lunges out and back
Round 10: 10 pushups, 10 Prisoner Squats, 10 ball slams, 10 jumping jacks, 10 yard dash out and back, 30 sec shoulder tap plank, 10 supermans, 10 mountain climbers each leg, 10 yards walking lunges out and back, 10 burpees
About Tera
My name is Tera Busker and I own Fitness To Go, a private personal training and bootcamp studio in Roberts, WI.
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.
I used this one yesterday with a small group (4) of various fitness levels. I modified some of the exercises to take into account their fitness levels and some minor injury constraints, but the general consensus was it was a bit boring! (Sorry) They suggested that next time instead of having to count reps for each exercise, they be given a set amount of time to do each exercise, that way the fitter ladies could do a few more reps.
I run a similar add on circuit where we also run a small ladder/hurdles/cones type course in between each of the rounds. I gave your version a go and it was a definite winner! It’s a good range of exercises, can be scaled up or down with a few more/less exercises or reps and was a nice change both for me and the clients! Thanks Tera for sharing, we’ll be using this one again in future!