Today’s workout had your campers pairing up and doing the entire workout together.
Except for the game at the end, where you’ll surprise them by putting them on separate teams.
Buddy Workout
Time: 60 minutes
Equipment needed: Medicine Balls, Sandbags
Partner MedBall Warm Up
(6 minutes)
Have clients pair up. Give each pair a medicine ball. Demonstrate the following exercises to the clients.
- MB toss back and forth
- MB toss with squat– this time squat with the ball, pass back, catch, repeat.
- MB toss with squat 2 – this time squat with the ball, pass back, squat without ball, catch, squat with ball, etc.
- MB toss with reverse lunge – this time add a reverse lunge each time you have the ball
- MB lateral toss – stand side on to parter and toss ball laterally back and forth
- MB lateral toss – change to face other direction
Spend about 60 seconds on each exercise.
Main Drill
(42 minutes)
This drill was originally posted on BootCraft. I’ve modified it from the original called Buddy Workout by Lindle Ehlers.
Pairs grab one Medicine Ball (6kg minimum) and one Sandbag (10kg minimum).
How It Works
Partners will form two groups, A and B. A will start with Medicine Balls and B with Sandbags, partners stand about 10m apart if space permits.
Each group will complete 25 seconds of work with 10 seconds of rest to swap with their partner.
Do each pair of exercises 6 times, then take a break to show the next two exercises.
Round 1:
A: Medicine Ball Slams
B: Sand Bag Squats
Side shuffle across 10m gap during rest
Round 2:
A: Side-to-Side Medicine Ball Slams
B: Sandbag Push Up – normal Push Up on sandbag
Run across 10m gap during rest
Round 3:
A: Medicine Ball Mason Twist – hold the ball, lift feet of ground, legs bend and twist side to side with the ball
B: Sandbag Plank Knee Tuck – Push Up on sandbag, plank position and bring in knees from side to side
Grapevine across 10m gap during rest
Round 5:
A: Alternating Single Leg Deadlift w/ Ball
B: Sandbag Manmaker – push up on Sandbag, jump out, jump up and bring Sandbag up into press up
Run across 10m gap during rest
Round 6:
A: Burpee Ball Slam – do a Burpee, pick up the ball when returning to standing and and slam it down
B: Bent Over Sandbag Rows
Side shuffle across 10m gap during rest
Cooldown and Game – Plank Races
(5-10 minutes)
Split the group into two teams (put one person from each pair in a team and the other people make up the other team). Teams assemble on the ground at a start line shoulder to shoulder.
One person at a time gets up and runs to the other side of the group. Then the next person goes and so on.
Slowly the team makes it’s way to the finish line.
After the entire team crosses the finish line they must straight arm walk back to the start line. The first team to have it’s whole team cross the start line again wins.
Get access to the archives…
We keep all of our drills (and many, many more) stored in one place so we can get access to them quickly and easily when planning workouts.
It’s called BootCraft and it gives trainers like you on-demand access to over 500 drills (and growing) from myself and trainers located all around the world.
It’s hands down the bees knees for creating fun, fresh sessions for our campers.
Get into the archives and find out more
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.
round 4 is missing