Need to keep your campers physically distanced at the moment?
This AMRAP circuit from Lyndon Fernandes will allow you to spread your campers and equipment out nicely while still keeping them working hard!
Lyndon is one of our amazing contributors on BootCraft who regularly shares gems like this one with us.
6 x 6 x 6
Drill Length: ~40 minutes
Drill Type: Strength & Conditioning Circuit
Equipment Needed: Dumbbells, Mats, Medicine Balls, Interval Timer
How It Works
This is an AMRAP drill, where campers will complete as many rounds of 6 reps of each exercise at their stations for 6 minutes.
Each station is timed at 6 minutes. Complete 6 reps of each exercise – unless otherwise noted.
Allow a 1-2 minute break for movement, cleaning and a rest between stations.
- 1-Arm Dumbbell Snatch (6 per side)
- Star Toe Touch Sit Ups (l+r = 1)
- Broad Jumps
- Renegade Rows
- Single Leg Glute Bridges (6 per side)
- Skater Lunges (l+r = 1)
- Dumbbell Front Squat Squats w/ 2 second pause at bottom
- Bent Over Rows to Reverse Fly
- Dumbbell Deadlifts to Upright Row (like this)
- Med Ball Slams
- Arnold Presses
- Lateral Lunges w/ Dumbbells (6 each leg)
- Dumbbell Swings (like this)
- Plank Push Ups
- Russian Twists w/ Dumbbell (6 each side)
- Reverse Crunches
Add a Fun Warm Up
At 40 minutes long, all this drill needs now is a fun warm up to make it a complete bootcamp session.
I used to fall back on the same two or three warm ups, and to be honest they were a bit boring. Most did not fall into the category of ‘fun’ or ‘interesting’ warm ups.
But now, thanks to the 120+ different warm ups on BootCraft, finding a fun, interesting warm up is super fast and easy.
Warm ups are no longer just ‘something to get through so we can start the main workout’. They’re now a feature of any workout I plan.
If you feel like your warm ups could do with some more variety, give BootCraft a try.
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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