This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Niki Jacobsen Torres of Folk Fitness.
Double Double (Toil and Trouble)
Workout Length: 30 minutes (but time may be lessened or expanded to fit the time you have)
Equipment Needed: Dumbbells, Mats, Beanbags or Balls, Bowl or Tyre, Point Counters*
Begin with standard warm-up exercises.
This game is meant to stay fast-paced – encourage participants to keep moving as quickly as possible! Divide group into equal teams. The goal for each team is to collect the most points. In each round, they will get ‘double’ of something: either double points or double exercises.
The order of play is: 1-Toss, 2-Collect, & 3-Exercise.
Teams must try to toss/throw an object into a designated location from behind a line.
Easy ex. = beanbags into a bowl
Hard ex. = Medicine ball into a tire
If team successfully makes the toss, they collect double points*. They may take two points instead of just one.
If team misses, they collect double reps. They still collect one point, but they must double the reps of the next exercise they perform.
Post two lists, one with strength exercises and one with cardio options. Below are example lists, but change it to fit your group’s skill or your needs (for example, this could be an all-tire workout).
Teams toggle between the lists, for example: toss, collect, strength exercise, then toss, collect, cardio exercise.
Remember, if they miss their toss, they double the reps for the next exercise they do.
- Side lunge w/OH press X4/4 (L&R=1)
- Squat w/curl X8
- Single-leg deadlift X4/4 (L&R=1)
- Renegade rows
- Transverse step-up X8
- Jacks X15
- Mountain climbers X15 (L&R=1)
- Fast feet pop-ups X5 (Perform fast feet for a count of 10, then hit the deck and pop back up. Do this 5X)
- Sprints X3
Teams play for 30 minutes with a break mid-way. New exercises may be switched out for the second half if desired. Team with the most points at the end wins!
*Points and variation: Points may be kept track of with pennies, cards, poker chips, or anything you have a lot of. For a twist at the end, use Scrabble tiles: before announcing points, each team circles up in plank and has a couple minutes to arrange their tiles into the best set of words they can (tiles may only be touched while in plank!). Each team shares their creation, and the team that is voted to have the ‘best’ word(s) gets 5 extra points!
I run bootcamps and personal training sessions through my business, Folk Fitness. My shortlist of loves: helping people feel strong and empowered by what their bodies can do, bringing groups together to work hard and play hard, and a good dose of silly fun. Running these fitness sessions allows me to do all three!
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.
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