I like to pack light when I can for my bootcamp sessions. It’s similar to packing light when you go traveling.
It make life a lot easier in many ways (cost, set up time, etc.) but it does mean you need to be a little more creative.
Aerobics classes in the gym give each client their own step or barbell, but when you pack light you won’t have enough equipment to give everyone their own thing.
This is a good thing. It means your classes are going to look and feel different to everything else that’s out there. It also means you can use that creativity to come up with classes like the one below.
I call this type of workout a Double Trouble Circuit. Here’s a new version of it:
Double Up Circuit
Get into groups of 3 campers. Each group has one person facing the finish line while the other two are facing away from the finish line. All three campers have their arms linked together.
Each group of three campers line up side by side at a starting line. The finish line can be anywhere from 20 to 50 metres away.
On the coaches “Go!”, each groups centre person, with arms still linked runs to the finish line as quickly as possible. Their group members will be running backwards while they run forwards.
Give everyone a turn in the trio at running backwards then repeat the drill with walking lunges. Two people lunge forwards and the one in the middle lunges backwards across the same distance.
Split the group into two even groups. One group will start on circuit 1 the other will start on circuit 2.
Spend 7 minutes completing AMRAP on each circuit, then take a 2 minute break and swap circuits. Repeat so that each group does both circuits a total of two times.
To be completed with a sandbag (or set of DBs, KBs or a tyre), clients should carry the sandbag with them from station to station. Perform 15 reps on each.
- Overhead Press
- Reverse Lunges – weight across shoulder – 15 each leg
- Mountain Climbers – hands on sandbag
- Squats – hug sandbag to chest
- Circuit Sandbag Run – run around exterior of circuit holding sandbag
Bodyweight only. Perform 20 reps on each.
- Prone Pulldowns
- Oblique Crunch – 20 each side
- Pushup to Plank – 10 each arm, 20 total
- Rope Slams
- Side Plank Hip Drops – 10 each side, 20 total
If you want to add a competitive edge to your group, add up each team’s number of rounds.
Note: On the second round to increase the intensity I lessened the reps to 10 for both circuits 1 and 2.
Sit in a circle and stretch.
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.