This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by April Wright from Texas, USA.
Freeze Frenzy Fun
Drill Length: 5-10 minutes
Drill Category: Warm Up
Equipment needed: Cones, Mats, and interval timer set for 30 seconds and 15 seconds.
How it works:
Set up a row of start cones with another row of cones about 20 meters away. Put your participants in to pairs.
Partner A will perform an exercise at a start cone while Partner B completes a traveling exercise to the cone 20 meters away and back to start cone. Once partner B returns from their traveling exercise, they switch and Partner A travels while Partner B performs the exercise at the start cone.
Once both partners have completed the traveling exercise they can move on to the next set of exercises. Set an interval timer to alarm 30 seconds after you start, signaling both partners to stop where they are and do the freeze exercise.
Then set the interval timer to alarm 15 seconds later signaling them to resume where they left off before the freeze. You can have them go until they’ve completed all sets or for a set amount of time so that everyone finishes together.
Set 1:
Start Cone: Squats
Traveling: High Knees Skip
Freeze: Hold Squat
Set 2:
Start Cone: Pushups
Traveling: Side Shuffle
Freeze: Hold Plank
Set 3:
Start Cone: Alternate Lunges
Traveling: Run/jog
Freeze: Hold Squat
Set 4:
Start Cone: Crunches
Traveling: Back pedal
Freeze: Hold Plank
About April:
My name is April Wright and I am a wife and mother to two beautiful girls. I worked as a Fitness and Wellness Director for 10 years before going on my own to start Holy Fit Boot Camp and Personal Training. I believe our bodies are a gift and should be treated as such to help achieve our greatest potential.
Photo by Teodor Bjerrang on Unsplash
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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