This drill is an entry to our 2020 Bootcamp Ideas Workout Competition. It was sent in by Lori Watson.
Flattening the Curve
Drill Length: 30 mins
This workout has 3 Columns – Seconds, Reps, and Singles
You will need a timer and the participants will need 1 heavy weight, which could be a dumbbell, a container of laundry soap, water jugs or anything with a handle. The participants will also write one positive word of gratitude on a piece of paper and keep it handy.
First Column starts out at 100 Seconds (1:40) the Second Column starts with 100 Reps and the Third Column starts at 10 Reps. There are 10 Rounds and each round decreases by either 10 Seconds, 10 Reps and the last column decreases by only 1. The first column is all weighted exercises, the second column is body weight and the third column …. I had burpees. Completing each round until the curve is flattened down to 10 Seconds, 10 Reps and 1 Rep.
The whole group starts with the timed exercise so everyone is starting and ending at the same time, then, at the end buzzer they start right into their reps of the exercise in column 2 & 3. When they have finished they simply flash their word to the camera, so when everyone is finished the screen is full of positive fun words. Then you start the same format for Round 2 which has decreased ever so slightly. Reminding them to start their reps immediately after the timed exercise is done and flash their word when they are done. Once the instructor has a screen full of positive words, that round is complete and you start the next round.
(Exercises are described below)
|100 Seconds||Weighted Side Lunges||100 x High Knees||10 x Burpees|
|90 Seconds||Single Arm Press||90 x Bicycle Crunch||9 x Burpees|
|80 Seconds||Weighted Sit Up||80 x Squats||8 x Burpees|
|70 Seconds||Push Up Slides||70 x Skater Lunges||7 x Burpees|
|60 Seconds||Swing Squats||60 x Shoulder Taps||6 x Burpees|
|50 Seconds||Knee Drives||50 x Low Jacks||5 x Burpees|
|40 Seconds||Elbow Squats||40 x Scissor Kicks||4 x Burpees|
|30 Seconds||Jack Press||30 x Glute Bridges||3 x Burpees|
|20 Seconds||Press Outs (Quick)||20 x Lunge Jumps||2 x Burpees|
|10 Seconds||Press Ups (Quick)||10 x Jumping Jacks||1 x Burpees|
Weighted Side Lunge – Step out to a side lunge and tap the weight to the inside of the opposite foot. Weight in the left hand reaches down to the inside of the right foot. Alternating sides.
Single Arm Press – Press the weight up over the head, then to the ground, alternate hands pressing the weight up over the head from a deep squat.
Weighted Sit Up – Full sit ups holding the weight with two hands and finish the sit up pressing the weight up over the head.
Push Up Slides – Put the weight on the right side, complete one full push up, use your left hand grab the weight from behind the hand and slide across to the left side. Complete one full push up and slide the weight back across to the Right side.
Swing Squats – Like a kettlebell swing but with the weight swing from between a squat and finishing at the top of a squat.
Shoulder Taps – This is done in push up position tapping alternating shoulders.
Knee Drives – Holding the weight at chest level with both hands and alternating standing knee crunches to the weight
Low Jacks – this is a quick low jumping jack touching the ground with alternating hands.
Elbow Squats – Holding the weight with both hands as you squat the elbows touch the knees as the weight comes to a 90 degree (like a bicep curl)
Scissor Legs – Laying on your back, hands under the hips to support the lower back, both feet to the ceiling. Driving legs up and down.
Jack Press – Holding the weight in both hands. Complete a jump jack and press the weight up over the head.
Press Outs – Holding the weight in both hands and you push it out and pull it back at chest level as fast as you can.
Press Ups – Holding the weight with both hands, pressing up over the head and back to chest level as fast as you can.
About the entrant:
My name is Lori Watson and I have been leading bootcamp style classes in Victoria BC Canada since 2009. My company is named Outdoor Fitness simply because it’s all done outdoors, except of course since Mid March 2020. I run 7 classes a week on top of a full time job. This is definitely a passion of mine, leading, teaching and motivating others. My favourite thing in the whole world is watching as participants complete challenging exercises/workouts when they didn’t think they could.
Guest submissions are workouts shared by awesome trainers from all around the world. You can read a bit more about this author under the workout above.. To become one of these awesome trainers why don’t you submit one of your own?