All You Need is an Exercise Mat
Time: ~25 minutes
Have campers set up their training space. All you need is an area the space of a body-length exercise mat.
Drill 1: Accumulator: 30s each (10 minutes)
Set an interval timer for 30s x 20 rounds.
Do exercise 1 (for 30s), then rest (for 30s). Do exercise 1 then exercise 2 then rest. Do exercise 1, then exercise 2, then exercise 3, then rest….and so on until all 5 exercises are done.
- Exercise 1, Rest
- Exercise 1, Exercise 2, Rest
- Exercise 1, Exercise 2, Exercise 3, Rest
- Exercise 1, Exercise 2, Exercise 3, Exercise 4, Rest
- Exercise 1, Exercise 2, Exercise 3, Exercise 4, Exercise 5, Rest
Rest for 2 minutes.
- Crab Toe Touch
- Gorilla Squat Thrusters
- Reverse Lunges w/Reach (Warrior Lunge)
- Crossover Mountain Climbers
Rest = 30s
Gorilla Squat Thrusters: Stay in a low Squat, place hands on floor and thrust legs backwards ending up in the upper Plank position. Jump legs back in remaining in a low Squat. Thrust legs back again. Repeat.
Drill 2: Challenge: 20s and 40s (10 minutes)
Set an interval timer for 20s : 40s x 10
Campers will perform High Knees for 20s, then they have 40s to complete 1 Push Up and 1 Squat Jump. The remainder of time is rest.
When the next 20s phase comes around, campers will perform High Knees, then they have 40s to complete 2 Push Ups and 2 Squat Jumps.
Continue this pattern until you get to 10 Push Ups, 10 Squat Jumps.
*This starts very easy. But by the end many will struggle to complete the reps in the allocated time. The idea is to focus on full range strict movement. Have campers note where they finished to Challenge themselves next time!
|High Knees||1 Push Up||1 Squat Jump|
|High Knees||2 Push Ups||2 Squat Jumps|
|High Knees||3 Push Ups||3 Squat Jumps|
|High Knees||4 Push Ups||4 Squat Jumps|
|High Knees||5 Push Ups||5 Squat Jumps|
|High Knees||6 Push Ups||6 Squat Jumps|
|High Knees||7 Push Ups||7 Squat Jumps|
|High Knees||8 Push Ups||8 Squat Jumps|
|High Knees||9 Push Ups||9 Squat Jumps|
|High Knees||10 Push Ups||10 Squat Jumps|
- Substitute whatever exercises suit you and your group.
- Some examples could be to substitute High Knees with Mountain Climbers or Jumping Jacks. Or, the Push Ups with Gorilla Squat Thrusters. For example:
|Mountain Climbers||1 Gorilla Squat Thruster||1 Squat Jump|
|Mountain Climbers||2 Gorilla Squat Thrusters||2 Squat Jumps|
|Mountain Climbers||3 Gorilla Squat Thrusters||3 Squat Jumps|
|Mountain Climbers||4 Gorilla Squat Thrusters||4 Squat Jumps|
|Mountain Climbers||5 Gorilla Squat Thrusters||5 Squat Jumps|
|Mountain Climbers||6 Gorilla Squat Thrusters||6 Squat Jumps|
|Mountain Climbers||7 Gorilla Squat Thrusters||7 Squat Jumps|
|Mountain Climbers||8 Gorilla Squat Thrusters||8 Squat Jumps|
|Mountain Climbers||9 Gorilla Squat Thrusters||9 Squat Jumps|
|Mountain Climbers||10 Gorilla Squat Thrusters||10 Squat Jumps|
When you’re ready…
…you can get more ideas and help for running your online group sessions. We’ve put together a database of workout ideas that you can do with your clients through video chat (like Zoom), live streaming (like Facebook Live) or webinars.
Find out more over on BootCraft.
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.