This workout is thanks to Sarah Gahagan. Sarah has an interesting story of how she got her job. Thanks for sharing Sarah!
By the way, this workout is an excellent example of a drill circuit.
Type: Cardio, Strength, Fun!
Time: 60 minutes
Equipment Needed: 10 cones, 4x 25lb weight plates, 6 mats, 2 agility ladders, 10 small hurdles, 5 large hurdles – your numbers may vary depending on your class size
30 sec. each of:
- Empty sleeves
- Arms swings
- Frankenstein walk
- Knee hugs
- Ankle grabs
- Warrior lunges
Split the group into 4 teams with only one team member per station.
Timekeeping: When the individual on the Melting Frosty station finishes the last suicide run he/she yells “Magic Hat!” and that team will move to the next station.
Take frequent water breaks.
1. Melting Frosty
Set up a suicide run with a baseline and 5 markers in a row, each 5 meters apart.
Individuals run to the furthest marker (25m) and back to the first. Once they get back to the baseline they do 10 push-ups. Then the individual runs to the second furthest marker (20m) and back and does another 10 push-ups. Individuals continue in this pattern until their last run to the nearest marker (5m) followed by another 10 push-ups at the base line and then yell “Magic Hat” (because “Frosty” survived the push-ups and came back to life!) when finished.
2. The Grinch’s Legs
(Clients should want the strength he gets when he saves Cindi on the sleigh) The individuals on this station should repeat the following exercises, with a 25 lb weight plate, until it’s time to change stations.
- 10 Regular squats
- 5 Fwd/bkwd lunges (same leg then switch)
- 10 Romanian deadlift
- 10 Sumo squat pulses
3. The Star of David
Set up two cones 10 meters apart. Individuals do a star burpee (jump up with hands and legs spread out like a star) at one cone and then run to the other, turn around and do another one. They keep repeating this until it’s time to change stations.
4. Santa’s Bowlful of Jelly
The individuals on this station should repeat the following exercises until it’s time to change stations.
- 10 reverse crunches
- 10 flutter kicks (each leg)
- 10 v-ups
- 10 plank up-downs (each arm)
5. The Menorah’s Shine
Set up two cones 10 meters apart. Clients do a candle burpee (jump up like a pencil, with hands straight up) at one cone and then run to the other, turn around and do another one. They keep repeating this until it’s time to change stations.
6. Kevin McCallister’s Booby Traps
Clients race through the following agility course as many times as possible until it’s time to change stations.
- Agility ladder: in/in, out/out
- Small hurdles: high knees, one foot over each
- Big hurdles: hop over with both feet
- Bear crawl to cone
- Run back to start
Cool Down / Stretch
I’m from Presque Isle, Maine and I’ve been a boot camp instructor for 1.5 years and volunteered for about 6 months prior to leading the class on my own. When the owner of the gym knew I was volunteering my time at 5:00am three days/week, with no intention of actually getting a position of any sort, but simply because I had a passion to teach and I’m a stickler on form, he figured it was only right for me to take it over!
It’s been quite a blessing to be a part of others’ lives in this way and I now teach four different classes, and am a personal trainer and a massage therapist at the gym. My seasonal jobs are coaching the middle school cross country ski team and leading other outdoor youth programs. Find me on Facebook.
In regards to the workout, I can’t take all the credit. Most of the credit goes to one of the awesome workouts I got from Kyle Wood in his Little Bootcamp Book of Workouts (buy it!). I took what he had and modified it to make it Christmas-themed. It worked really well given the limited space and equipment I have to run my class, and of course, I dressed up while teaching it.
Merry Christmas! 🙂
How to do Reverse Crunches, Flutter Kicks and V-Ups
Check out SEALFIT‘s video on how to do several of their signature ab exercises, including reverse crunches, flutter kicks and v-ups which are all used in the workout above. Email readers you can view this video here.
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Image: Nomadic Lass
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describe the “empty sleeves” on warm up
Not too sure Kathy. I’m assuming they would be some sort of arm circles.
Sarah Gahagan says
The “empty sleeves” for a warm-up simulates someone who has a jacket zipped up but their arms are out of the sleeves. They rotate their body around and let their arms go limp as if they’re swinging empty jacket sleeves. It’s a good warm-up for the core and arms, and increases spinal mobility. Here’s a youtube clip that demonstrates it: http://www.youtube.com/watch?v=XGOpxV0fjiA