This workout works a bit like a roller coaster of intensity. It will keep your clients challenged without burning them out too soon in the workout.
Length: 30 minutes
Equipment needed: Potentially dumbbells
This drill can be ran indoors or outdoors. You can use equipment or nothing at all. Sky is the limit! I do both. Outside I have a medium sized hill and a bench. Indoors I have a track, stairs, bike, and access to dumbbells. For an outdoor workout substitute any cardio move in place of track or stairs.
For this workout your participants will perform 2 minutes of a slow cardio based movement i.e., Jog/Walk followed by 20 repetitions of a high intensity plyometric move.
When done with the plyometric, they will immediately perform 2 minutes of a fast cardio move ie: Sprint., then finish with a low intensity set of 20 reps.
This repeats and gets harder along the way.
Indoors use track, stairs or bike for the running components.
Complete all exercises below with no rest:
2 minutes Jog or Walk around track
20 Jump Squats
2 minute Sprints
20 Prisoner or Goblet Squats
2 minute Walk up and down stairs
20 Plyometric Push Ups
2 minute stair Sprint
20 regular Push Ups or Dumbbell Flies
2 minute cadence of 95 RPM Spin Bike
20 Jump Lunges
2 minute Bike Sprint
20 regular Lunges
2 minutes Side Squat around track (switch lead every 4 steps or corners)
20 Dip Jack (do a Dip and as you ascend do a Jack with legs)
2 minute Shuffle
20 regular Dips or Kickbacks
2 minute Skip-a-Step Squat on stairs
20 quick Abdominal Tuck Lifts
2 minute Box Hop up stairs
20 Double Leg/Arm Jack Knife Reaches
2 minute Standing Climb on bike
2 minute Sprinting Climb
20 Deconstructed Burpees
Optional: Repeat more rounds for a longer workout.
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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.