Thanks to Rubin Allen for sending in this workout.
Length: 40 minutes
Equipment needed: Spin Wheel with exercises written on (you can pick up a blank one up from a party store), 2x Giant Dice, Giant Deck of Cards, Coloured Balls, Pennies, Steps, Kettlebells, Cones, Weight Plates
Split your group into handicapped teams of 4.
Over the workout teams will compete in four different bootcamp games. The entire group does once drill at a time.
Game 1: Spin Wheel
You’ll need a stack of 50+ cones to keep score with this game.
The wheel I used had 14 spaces, I wrote 7 exercises on so each appeared twice. Individually team members spin the wheel and complete 15 reps of the exercise then collect one cone for their team.
Each team tries to collect as many cones as possible in 9 minutes.
- Roll Ups
- Get Ups
- 50m Run (complete once)
- Dive Bombers
- Reverse Crunch
Game 2: Double Dice
Set up 6 exercises (labelled 1 to 6) 15 metres away from dice.
Each team rolls the first die which tells them which exercise they’re going to do. Then they roll the second die which tells them how many 15m sprints to the exercise.
Completed as a team, once done they can place a penny in their team’s pot.
Teams try to get as many pennies as possible in 9 minutes.
Exercises: (using weight plates)
- Overhead Lunges
- Half Squats (low half)
- Bend Over Rows
- Side to Side Press (over one shoulder then the other)
- Jump Over Burpees
Game 3: Cards
Each suit equals a combo of two exercises. The number on the card reflects the reps for each exercise. We used exercises on steps.
The challenge is completed individually but completed cards are added to teams pile. AMAP cards in 9 minutes.
Exercises combos: (on steps)
Diamonds: Box Jumps + Side On Step Ups
Hearts: Jump Squats + Dips
Clubs: Glute Bridges + Step Ups
Spades: Box Squats + Push Up on step
Game 4: Balls
Set up different coloured balls 15 metered away.
Everyone works individually for their team. At their own pace they complete this chipper:
- Skips/Jump Rope x50
- KB Thrusters x10
- KB Swings x15
- Run and grab a ball
Teams aim to get as many balls as possible in 9 minutes.
My name is Rubin Allen I am manager of Tsunami Gym Cambridge, UK. I work as a PT and outdoor fitness instructor at Parkfit Cambridge.
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Anne Schmidt says
Rubin do you collect a ball in Game 4 after you finish each exercise I.E. 50 Jump Rope???? Or do they have to finish all 4 exercises??? Great workout thank you.