This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Kate Cairnduff of Fitness Manouvers.
Balls, Balls, Balls
Workout Length: 45 minutes
Equipment Needed: Coloured Balls (4 different colours)
6 min EMOM (every minute on the minute)
Boxing EMOM; Boxer does 70 Jab cross + 4 burpees.
The remaining part of the minute they rest, while catcher now does jump squats until the next minute begins again.
Continue this cycle for 6 minutes. Then swap around.
The squat jump ensure catcher is also moving and not “resting” or checking out while catching.
Total warm up 12 min.
I purchased a bag of kids play balls from Kmart $10.
Divide your bootcampers into 3 teams.
Uneven numbers won’t matter with this workout. If you have 6 or 60 people you can still run this bootcamp!
Divide your balls into the 3 colours – each team has a colour.
BLUE – Blue balls have numbers 2- 36
Colour Balls – Have body weight exercises – Squats, Burpees, Run, Push Ups, Hip Lifts etc
One member from each team runs 20-30 meters to buckets, collects one of their teams colour plus a BLUE ball, then returns to their team to announce their activity.
BLUE = Reps
Colour = Exercise
Before commencing, “rev” them up by saying “there is 36 in there and there are Burpees in there as well… Listen to the moans and groans!!! .
Make the run option at least 50 meters.
All team members must be finished before they send someone new to collect the next ball. The next person returns only the blue ball into the buckets and collects a new colour ball and a different number. NO LOOKING !!
The winner is determined by the first to empty their bucket of coloured balls. The balls I got have 25 of each colour.. The circuit will take approx 30/35 mins.
My name is Kate Cairnduff. I am living on the sunny north coast of NSW in Lismore. I have been running my own personal Training business for 7 years “Fitness Manouvers”. I thoroughly enjoy creating fun and interactive boot camps. I hope you enjoy the one I have chosen to share.
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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