This drill is an entry to our 2020 Bootcamp Ideas Workout Competition. It was sent in by Jules Brooks
Adders and Ladders
Drill length: 30-60 minutes
Equipment: snakes and ladders board or numbered board with your own adaptation, dice and stone or marker
Aim to win the game or just finish in one piece
Warm Up: 5-10 minutes
- high knees
- heel to bum kicks
- arm circles
- toe touch
- side bends
In my workbook I number 1-99 each with a separate exercise including things like
- 5 sprints
- 10 high jumps
- 5 burpees
- 10 star jumps
- 5 press ups
- plank hold
- squat variations
- ab moves
You can do your own version depending on client needs, it could be all cardio, all resistance or all weight related or mix of everything.
Client throws the dice and I move the stone to the correct place on the board and read that exercise out for them to do. Eg: they throw a 5 and on square 5 they have 20 mountain climbers.
As in the regular game they go down a snake and up a ladder which gives a few variations to do. They could play until they reach 99; they could reach 99 then go backwards; they can continue play until the time is up; or they can play with one or two others either all doing every throw from each player or players taking a rest while another has a turn. No two games will ever be the same!
About the entrant:
Hi I am Jules and 4 years ago I was fat and fed up and approaching 50, so I gave myself a kick up the rear and joined a gym. I used to kick-box in my 30s and got to brown belt before injury meant me giving up, life and grandkids then happened and I got out of the habit of exercise. Once I got back to the gym I realised just how much better it made me feel, so much so I wanted to help people just like me. A lightbulb moment I wanted to get fit for 50 but it didn’t end there.
I enrolled at college and did level 2 then level 3 ,then level 4 and have added many specialist areas since. And Fitness 50 was born. I now run personal training from my home gym plus group BOXFIT and a class I termed BLISS (Brooks Low Intensity Steady State) which is for the less mobile and ideal for seniors.
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