This week I’ve got a COVID-friendly bootcamp workout for you designed by some of our Master ‘Crafters from BootCraft.
It’s a 45 minute Zoom workout that could also be done in a social distancing class. Just arrange your camper’s mats in a grid-like fashion for the warm up and make sure that you have them bring their own mats.
Workout Overview
Total workout time (with rest): 45 minutes
Warm Up: Grid Lock
Designer: Janice Ainsworth
Time: 5-10 mins
Zoom
Equipment: Mat
Goal: Warm Up / Teambuilding
Set Up
Before class begins:
- Create a hand drawn depiction of your ZOOM screen in gallery view. Label the Columns A to E and Rows 1 – 5 (my screen, at max, has 5 columns across and 5 rows down. Yours might be different)
- Write all possible grid coordinates each on a separate piece of paper. (A1, B1. C1, etc) and place these in a bucket. You could also do this in an app on your phone that randomly picks names/numbers.
- When class starts, make sure to set your Zoom call to Gallery View.
How this virtual warm up works
Randomly choose a coordinate and identify who is in that CELL on your screen. That person becomes the timer for the rest of the group.
For example, C3 is Greg. Greg must complete 100 Jumping Jacks while the rest of the group does Squats. When Greg is done, everyone is done.
Select another coordinate and identify the next timer.
Exercises can vary for the timer and the group. You can choose to only select one coordinate, one time only (if you have a large group) or put the coordinate back in to possibly be selected again. You can choose to include YOUR coordinate and make that a penalty for the group or for you
Main Workout: All You Need Is An Exercise Mat
Designer: Nick Karagiannis
Time: 25 mins
Virtual Training Friendly
Equipment: Mat
Goal:
Set Up
Have campers set up their training space. All you need is an area the space of a body-length exercise mat.
Drill 1: Accumulator: 30s each (10 minutes)
Set an interval timer for 30s x 20 rounds.
Do exercise 1 (for 30s), then rest (for 30s). Do exercise 1 then exercise 2 then rest. Do exercise 1, then exercise 2, then exercise 3, then rest….and so on until all 5 exercises are done.
Format:
- Exercise 1, Rest
- Exercise 1, Exercise 2, Rest
- Exercise 1, Exercise 2, Exercise 3, Rest
- Exercise 1, Exercise 2, Exercise 3, Exercise 4, Rest
- Exercise 1, Exercise 2, Exercise 3, Exercise 4, Exercise 5, Rest
Rest for 2 minutes.
Exercises:
- Crab Toe Touch
- Gorilla Squat Thrusters
- Reverse Lunges w/Reach (Warrior Lunge)
- Crossover Mountain Climbers
- Skaters
Rest = 30s
Gorilla Squat Thrusters: Stay in a low Squat, place hands on floor and thrust legs backwards ending up in the upper Plank position. Jump legs back in remaining in a low Squat. Thrust legs back again. Repeat.
Drill 2: Challenge: 20s and 40s (10 minutes)
Set an interval timer for 20s : 40s x 10
Campers will perform High Knees for 20s, then they have 40s to complete 1 Push Up and 1 Squat Jump. The remainder of time is rest.
When the next 20s phase comes around, campers will perform High Knees, then they have 40s to complete 2 Push Ups and 2 Squat Jumps.
Continue this pattern until you get to 10 Push Ups, 10 Squat Jumps.
*This starts very easy. But by the end many will struggle to complete the reps in the allocated time. The idea is to focus on full range strict movement. Have campers note where they finished to Challenge themselves next time!
| 20s | 40s |
| High Knees | 1 Push Up & 1 Squat Jump |
| High Knees | 2 Push Ups & 2 Squat Jumps |
| High Knees | 3 Push Ups & 3 Squat Jumps |
| High Knees | 4 Push Ups & 4 Squat Jumps |
| High Knees | 5 Push Ups & 5 Squat Jumps |
| High Knees | 6 Push Ups & 6 Squat Jumps |
| High Knees | 7 Push Ups & 7 Squat Jumps |
| High Knees | 8 Push Ups & 8 Squat Jumps |
| High Knees | 9 Push Ups & 9 Squat Jumps |
| High Knees | 10 Push Ups & 10 Squat Jumps |
Note: Substitute whatever exercises suit you and your group.
Finisher: 10 Super Seconds
Designer: Lori Watson
Time: 5 mins
Equipment: Mat
Virtual Training Friendly
Goal: Finisher
Set Up
Set up a timer for 10s x 6 = 1:00
I usually do 5 rounds per set which would equal 5 minutes.
How it Works
Complete the exercises for 10s. I usually put 2 similar exercises back to back, inserting the 10s rest in the middle and end, giving them a chance to either get on the ground or get into stand position. You can use any quick cardio exercise for this drill, quick movement exercises work best.
10 Second Intervals:
- 10s Fast Feet
- 10s High Knees
- 10s rest
- 10s Mountain Climbers
- 10s *Push Up Marches
- 10s rest
Repeat for 5 rounds for a 5 minute drill)
*Push Up Marches: Almost like shoulder taps, but not to the full extend of tapping the shoulder, just like fast feet, these are performed like fast hands, I also call them hot hands. Lifting and pressing the hands in push up position with minimal body movement and as fast as you can.
Click-and-Collect Your Workout Plans
Imagine being able to plan your full workout plan with the same ease as ordering a three course meal from MenuLog?
Oh, wait! You can!
It’s all there on BootCraft as you can see from today’s session. When you’re ready, come grab yourself some more drills: More about BootCraft
Theresa Prior has a mission to bring Mums and women together in a safe and supportive environment that just so happens to have fun fitness sessions at it’s core. She has been running her own personal training business since 2013. Theresa helps her clients understand that all aspects of their health are equally important.
Leave a Reply