Welcome to the second of six free 1 hour bootcamp routines! If you stumbled across this workout by accident, feel free to sign up to get all six workout ideas.
In this time of epic natural disasters and the current pandemic, how would your clients handle surviving a cataclysmic event?
This workout is designed (as a bit of fun) to train your bootcamp clients to survive such an event. As an added bonus I tried to use as little equipment as possible.
Please remember that this workout is designed as a challenge and a bit of fun, don’t take it too seriously.
Goals: Challenge, Strength, Crosstraining
Duration: 1 hour
Take clients on a 5-10 minute jog.
Go over the theme of the workout; how each drill is meant to improve chances of survival in a natural disaster.
Depending on the size of your group, you can either split your group into three groups and assign one to each drill or you can take the entire group through one drill at a time.
If you split your group up, rotate them around the drill every 4-8 minutes.
Drill 1 – Flood
Goals: You need to be able to run to higher ground or at least be strong enough to swim if you get caught in water.
- 2 x 25m sprint
- Climb large hill twice (make sure you are located close to a hill)
- 20 mountain climbers
- 20 sea turtles
- 20 (10 each side) staggered hand pushups
Drill 2 – Earthquake
Goals: You need to be able to run and jump over and around debris. You also need to be able to get up if something falls on you.
Set up 4 cones in a 10mx10m square. On each side of the square set up a different exercise. At the end of each circuit have the clients perform 20 plank up downs.
- Run over low hurdles/obstacles
- Cone zig-zag
- Squat jumps
- Lateral squat jump
Drill 3 – Toxic Gas
Goals: You need to be able to move with speed while staying low. You need to be able to grab any equipment/food that you might need and fashion a face mask out of spare material.
- 25m bear crawl
- 25m walking lunge (stay low)
- 20 partner towel rows (10 each side)
- 50m suitcase walk (change sides after 25m)
Finisher – Hurricane
Goals: If a hurricane hits, you need to be able to move to a bathroom or to shelter really fast from wherever you are.
This drill is a really simple one to fill in any spare time at the end of the workout. Have your clients pair up with someone of similiar running speed. Have one client lie on the ground with their partner standing a few metres behind them.
When the standing partner yells ‘Go!’ both clients start running with the aim of the partner who was lying down to catch the partner who started off standing up.
Stretch and talk about breakfast nutrition.
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.