Christmas Workout: Santa’s On His Way!

Time: 45 minutes

Equipment: Dumbbells, Battle Ropes, Boxes

Format: Descending Ladders and Timed Runs

Santa needs a little help getting ready for Christmas this year. Your campers are the perfect fit to be his helpers!

*If you need to have campers share equipment, Have them pair up for each descending ladder drill (except the first one, have them do this one individually). Partner 1 will do the first exercise for 8 reps while Partner 2 does the 2nd exercise while waiting. Then they switch back and forth until they finish the ladder.

Warmup: Helper Huddle (7 to 10 minutes)

In a circle, each camper picks a warm up exercise to do for 10 reps (Jumping Jacks, Squats, Lunges, Push Up Rotations, etc.) Go around the circle until everyone has picked an exercise or until 10 minutes are up.

Drill 1: Santa’s Workshop

2 Exercises, Descending Ladder (start from 8 reps)

1. Toymakers (aka Manmakers: Plank to Push-up to One-armed Dumbbell Row to Squat to Dumbbell Overhead Shoulder Press)
2. Squat Jump

Drill 2: Santa’s Sack

Time to load the sled! Dumbbell Suicide Runs (3 minutes)

Set up 5 cones about 10m. apart. Starting at the first cone, Farmer Carry the dumbbells to the 2nd cone. Place the dumbbells down and turn to sprint to the first cone and back. Pick up the dumbbells from the 2nd cone and Farmer Carry to the 3rd cone, etc. Repeat until 3 minutes are up.

Drill 3: On Dasher, on Dancer, on Prancer and Vixen…

2 Exercises, Descending Ladder (start from 8 reps); can partner up to share equipment

1. Battle Rope Slams
2. Plank Up Downs

Drill 4: Rudolph Run (3 minutes)

aka Indian Runs! Split Campers up into teams (about 5 or 6 per team, depending on size of group. Can split teams into different speeds: slow, medium and fast). Start off in a easy paced jog. The person from the back must then sprint to the front of the line and fall into pace. Repeat until 3 minutes are up.

Drill 5: Down Through the Chimney Goes Old St. Nick…

2 Exercises, Descending Ladder (start from 8 reps); can partner up to share equipment

1. Chimney Jumps (Box Jumps)
2. Walkout to Push Up

Drill 6: HO HO HIIT (4 minutes: 20:10 x 8)

Tabata Finisher, 2 Exercises. 20 seconds work, 10 seconds rest, 4 times.

1. Chimney Climbers (Mountain Climbers)
2. Star Jumps

Cooldown: Stretch, milk and cookie time.