This drill is an entry to our 2020 Bootcamp Ideas Workout Competition. It was sent in by Lisa Agius.
Decreaser with Cardio Finish
Drill Length: 25 minutes
This is a workout I have used online for the past few months, during the social distancing protocols. This is a 25 minute version, great for that quickie workout. I have also added rounds to make it longer.
I use zoom and make sure everyone has warmed up, done active stretches and is ready to move before we start. I like this format because the participant can control the intensity for themselves. I have a very wide range of ability levels, and I try to always give options for increased or decreased intensity.
Equipment: Participants need a mat and a medium set of weights (or water bottles, laundry detergent bottles, or anything else they have around!).
Timer: Set a timer (I use “Seconds”) for 25, 1 minute rounds. This gives each exercise a minute with a minute break in between rounds. I do not give the 1 minute break before the last round, as it is just the cardio. They get a nice LONG burst of cardio at the end this way.
Tell participants to be thinking of their favorite cardio move- give examples, skaters, fast football feet, burpees, etc. Explain that they will be called on sometime during the decreaser to “shout out” their exercise for everyone to do together.
Plan 5 strength exercises, I always use full body, compound moves. The first one is always on the ground, because it will go away after the first round. Do the exercises from 1-6, then in the next round take away 1, and do just 2-6, then 3-6 and so on,
Here is the most recent list of exercises I used:
- Bear Crawl Taps- Get into bear crawl position, hands on floor, feet on floor, knees under hips but not touching the floor. Pick up one hand, and opposite foot, try to touch them together. Repeat on the other side.
- Swingin’ Lunge- Lift knee waist high, extend foot out front, without shifting hips, swing leg around to the back and come directly into the lunge. Come right back into the knee lift. 30 seconds on the right, 30 on the left. OR for more burn, do one leg in the first round, the other leg in the second round. (This exercise can be weighted or done with arms on hips or out to the side for balance)
- Wood Chopper- weight in both hands, rise to toes and bring weight overhead to the right, squat down quickly bringing weight to left side. I encourage my participants to alternate sides each time, great double duty for the core.
- Shoulder Combo- with weights, do 1 side fly, 1 front lift, and 1 upright row. Keep repeating. Add intensity by balancing on one leg.
- Bottom Pulse Squat Press- Load weight(s) at the chin, sit in a squat, rise half way, sit again, rise and press weight overhead. Repeat.
- Cardio- I always do the first round myself, then I start calling on participants.
Take a 1 minute break in between rounds to set up the next round. Tell participants the exercise that you will be starting with and who is going to get called on for the cardio in that round. Most of the time my participants want to keep everyone in suspense until the last second and they will shout it out right before we need to do it! (Sometimes that stresses me out too, but it is mostly fun!)
About the entrant:
I live and work in the greater Baltimore, MD area with my husband and three teenage daughters. I own a small training, exercise therapy business, 2BFit that I started in 2016. I am also finishing up a nursing degree. My clients have been just wonderful adjusting to more online workouts. I have opened up 2 workouts a week as “freebies”. Everyone is encouraged to pass the Zoom links! I feel that physical health will help us all have good mental health as we navigate these times!
I have always found Bootcamp Ideas full of good stuff, just wanted to share a little with the rest of the fitness world!
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.