This workout is an entry in our annual Bootcamp Ideas competition from Allana Hayes.

Workout type: Cardio Endurance, Muscular Endurance

Length: 45 minutes

Equipment needed: Cones

Bear Crawl Fitness Test

The Circuit:

1. Kneel to stand
2. Bear crawl
3. Mountain climbers
4. Bear crawls
5. Sumo squat (with weights for advanced)
6. Bear crawl
7. Push ups
8. Bear crawl
9. Skipping
10. Bear crawl

Set Up:

Set mats up at about 9m apart.

Do 10 reps of first exercise then bear crawl to the other end then do 10 reps of next exercise then bear crawl back and do 10 reps of the next and so on until you finish the set. Then next round do 9 reps of everything then next round 8 reps of everything and so on keep goinguntill the timer stops.

Set the timer for 20 min and they complete this until the timer goes off doing AMRAP and record the results of where they got up to.

In 10 weeks this can be re done and hope that they beat their initial score!

Rest when needed as it is a fitness test but try to encourage them to go to the best of their ability!

Once finished do a 3min hand release push up test with AMRAP in that time! Again record and revisit in 10 weeks.

Finish with a small walk and a good stretch!

About Allana

I started studying while I was on maternity leave with my first baby then after my second was born I finally put things into place! My little business is under the name of “taylor your body fitness ” named after my daughter with a play on words! It’s held I’m my small town of Jindera NSW!

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This workout is an awesome entry to our Annual Bootcamp Ideas Competition. Well actually it’s a competition and a give away, everyone who enters gets something!

Read more about our Workout Competition.

Guest

Guest submissions are workouts shared by awesome trainers from all around the world. You can read a bit more about this author under the workout above.. To become one of these awesome trainers why don’t you submit one of your own?