Today’s workout comes from Rachel Soper of Body & Soul Fitness. Thanks Rachel!

Bootcamp Hopscotch

Type: HIT, Strength, Fun

Time: 60 minutes

Supplies: Sidewalk Chalk, Markers (dice, rocks etc.), Dumbbells

Set Up

Draw as many hopscotch boards as necessary. Set out enough markers to accommodate the group at each hopscotch board.

Display a list of 10 exercises and the number of reps for each at each hopscotch board.

Directions

Divide your class into groups of 2-4 (or more!) people per group. Each group is assigned their own hopscotch board.

Player 1 goes first and attempts to toss their marker into the “1” square. Then they hop through the game (skipping the square their marker is on).

Then one of two things happens:

If they toss and hop successfully, they complete the exercise and number of reps prescribed for the number “1”.

OR

If they are unsuccessful on either the toss or the hopping portion, they complete that exercise and reps + 5-10 burpees (based upon ability level).

Every player takes their turn. Players do NOT need to wait for others to finish their exercise, just for them to finish on the hopscotch board. As soon as a player has completed their exercise reps they are ready to toss again.

Follow regular hopscotch rules, the next toss is to land on “2”, then “3” etc.  When the group has completed all 10, they can rotate to a new board with a new set of exercises.

Example:

I drew 6 boards, 2 boards for each set of exercises. This just allowed students to spread out better. I also found that shorter reps works better to allow students to progress to all three boards that I had planned.

Encourage them to move quickly through their boards.

Board 1 (Abs)

1. 5 Slow Drawbridge’s with Open Gate
2. 5 Windshield Wipers (R&L is 1)
3. 5 Russian Twists (R&L is 1)
4. 5 Lean Backs
5. 20 Bicycle crunches (R&L is 1)
6. 10 Double Heel digs
7. 15 In & Outs
8. 5 Up & Down Planks
9. 5 Side lunges with a side lean holding a weight bowtie style overhead
10. 10 Open & Close Glute Squeezes*

*Open & Close Glute Squeezes:

Lie prone in a “superman” position. Open legs to a “V” and tap toes very lightly on the ground, then squeezing the glutes and lifting the legs slightly (just a couple of inches) bring the legs back together and tap the toes again (feet together).

Board 2 (Legs)

1. 15 Bottom Half narrow base squats
2. 10 Bridge kicks (R&L is 1)
3. 10 Ski Squats
4. 10 Jumping Lunges (R&L is 1)
5. 10 bottom half squats
6. 10 step out lunges(R&L is 1)
7. 10 Squat Jumps
8. 10 Reverse Lunges (R&L is 1)
9. 20 Deadlifts
10. 15 Prisoner Squats

Board 3 (Arms)

1. 10 Triceps body lifters
2. 10 Military Press
3. 10 Scarecrow Rows**
4. 10 Lateral Raise
5. 10 Hammer Curls
6. 10 Biceps Curls
7. 10 Reverse Curls
8. 10 Triceps Dips
9. 10 Arnold Press
10. 10 Upright Rows

**Scarecrow rows: Using dumbbells, get into a dead lift position.  At bottom of deadlift, bring elbows out to the side, away from the body, so that the elbow is in line or slightly below the shoulder.  Imagine if there were strings attached to your elbows pulling them up.

About Rachel

My name is Rachel Soper and I am a Group Fitness Instructor, Trainer, and Program Director for boot camp through Body & Soul Fitness. I have taught group fitness for 6 years (Body & Soul’s Cardio/Strength Program), been a Boot Camp trainer for 3 years and have been teaching Boot Camp for 1 year, and have been the Program Director for Boot Camp for 6 months.

Body & Soul® is a nonprofit international fitness organization. We love exercise and we take it very seriously. We understand that developing and maintaining a healthy lifestyle is part of being a good steward of this “physical body” we’ve been given.  As a result, our classes and other activities, designed to help you get (and stay) in shape, are at the very core of all we do.  But we also understand that there is more to fitness than a great workout.  We are convinced that that both the body and the soul play important roles in a truly holistic approach to fitness because there is a tangible connection between the physical and spiritual dimensions of our lives.

We have been helping people stay healthy and fit since 1981 and currently offer classes all across the United States and in many foreign countries.

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Images: Hopscotch Legs | Dean McCoy, Hopscotch Bootcamp | Rachel Soper

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