Welcome to the fourth 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.

As promised, here is the first example of a drill circuit. This one is a simple 3 station circuit to get you started which doesn’t need much equipment.

If you only have a very small group (3-5 people), simply move them around the circuit two to three times together.

3 Drill Day

Goal: Crosstraining, Speed

Duration: 1 hour

Equipment:  Mats, Playing Cards, Cones

Warm Up

Move to training area. Perform the huddle shuffle warmup. Follow up with some range of motion work in preparation for the sprints.

Concept

This workout runs like a giant 3 station circuit. Split into clients 4 groups. Groups should contain clients of similar fitness levels. The groups rotate once the clients who just started sprints get half way through (ie. once they finish the 80 metre sprint).

Clients aim to get through as much as possible of their drill before it’s time to switch. Two groups will be on the sprint station at a time. On the change over one group will just have started and the other will continue with their 70m, 60m and 50m sprints.

Drills

54 Card Attack

Each suit from a deck of cards signifies a different exercise. Use the card number for reps. Face cards are 10 reps, joker is 15 reps of each exercise.

♥(H) = Yoga Pushups/Dive Bombers.
♦(D) = Squat Jumps.
♠(S) = Situps.
♣(C) = Prone Pulldowns

Duck, Duck, RUN

This one is like DJ’s Indian trail planks. All clients arrange in a circle and perform one isometric exercise. One at a time each client runs around the circle. Clients continue exercising until each of them has run around the circle. If the groups are small, make them hold and then repeat the runs in reverse order. Use the follow exercises or come up with your own.

1. Plank
2. Isometric Squat
3. Isometric Pushup

100m-50m Sprints

Set up 10 cones around 10m apart. Clients must sprint to the furthest cone (100m) and walk/jog back. Clients are to repeat for 90m, 80m, 70m, 60m and 50m.

Cool Down

400m cool down jog and stretch.

Image: c_pichler

If you enjoyed this post or found it useful, sign up for regular bootcamp workout and drills ideas for free via our email updates.

Kyle Wood

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.