The festive decorations have been packed away, the final minced pie has been enjoyed and 2020 really is hindsight. A new year is always a chance for new beginnings – and you’re bound to have plenty of beginners join your ranks as you start back up again after the holidays.

Here is a great workout to help you cater for beginners and returning members alike.

Do you have any great beginner drills that have worked well for you? Be sure to share them in the comments below.

Back To Bootcamp

Warm Up – Run and Jump

Time: 5-10 minutes
Equipment: Cones, Mats
Designer: Kyle Wood

Set up around 10 cones in a circle.

Start with clients running around the cone circle. Then have clients stop and do 3 jumping jacks at each cone before moving around the circle to the next one. Then after a minute change to 3 frog squats and then after another minute change to plank jacks.

Change directions and keep changing exercises every minute.

Main Drill – Musical Cones

Type: Conditioning
Time: 30 minutes
Equipment: Interval Timer, Dumbbells, Cones, Music + Speaker
Designer: Roxanne Walbancke

Set Up

Before the session write the stations on cards or small white boards. Also create the Wild Cards.

Set up stations in a circle (use the cones from the warm up above) with the exercises below on them and put a skull and crossbones on 2 of the stations (which means burpees).

Place the Wild Cards in the middle of the circuit.

Concept

Start some music.

Clients run around the circle until the music stops (I stop it) then they stop at the station they are next to.

Before they start their station I draw a Wild Card from the middle and that effects how the station will run.

Finally, start a timer for 1 minute (or whatever the Wild Card says) and clients do the exercise of the station they are on until it’s over.

Then start the music again and the clients run around again until the music stops. Give them a 1 minute rest every 4-5 stations.

Wild Cards

• Tabata time (do a full round of Tabata instead of just 1 min)
• All hold plank instead of their station
• All do burpees instead of their station
• Double time!! (2 mins)
• Move 1 station to the left
• Move 1 station to the right
• Swap stations with the person opposite
• Half time! (30s)

Stations

1. Crossbones (burpees)
2. Squat Jump Rope Slams
3. Squat Jumping Jacks (from a squat jump to a jack [legs and arms wide] then jump back to a squat)
4. Crunches
5. Reverse Lunge with DB Bicep Curls
6. Crossbones (burpees)
7. DB Upright Row
8. Hand Release Push Ups
9. Cross Body Mountain Climbers
10. Lateral Walk Push Ups

Finisher – 30, 20, 10

Time: 10 minutes
Equipment:  Mats
Designer: Kyle Wood

Complete 3 rounds of the following circuit. For advanced clients have them do 30 reps the first round, 20 reps the second round and 10 reps on the final round. Modify the reps to 20-15-10 for intermediates/beginners.

• V-Sits (or Crunches)
• Plank Knee Taps (change Plank Knee Taps to timed plank for beginners)

Do you have any great beginner drills that have worked well for you? Be sure to share them in the comments below.

Theresa Prior

Theresa Prior has a mission to bring Mums and women together in a safe and supportive environment that just so happens to have fun fitness sessions at it’s core. She has been running her own personal training business since 2013. Theresa helps her clients understand that all aspects of their health are equally important.