With every New Year comes a new opportunity to re-focus on short and long-term goal setting and planning. Keeping our campers on track toward accomplishing their fitness goals can be a signature element to a successful bootcamp. But sometimes it can be tough to get them to talk about what they specifically want to achieve.
Enter the secret weapon:
The Goals Workout!
This is an opportunity to get your campers brainstorming about their goals for the year as well as break them down into smaller chunks. It also allows your campers to see each other’s goals, which could lead to future encouragement and accountability down the line.
What you need: a large poster board and some markers.
Draw three sections on to your poster board. Title each section:
Long Term Goals
Six Month Goals
Short Term Goals
This workout is split into three sections, each representing the three types of goals on the board. Campers will work individually and move on to each different portion when ready. This version is body weight only, and exercises can be subbed out if you want to add equipment or have space considerations.
PART 1: LONG TERM GOALS (aka Going The Distance)
Set up three cones equal distance from each other for traveling portion.
Start with a long lap (running around the far cone and back)
Do these exercises between the cones furthest apart:
Walking lunges cone to cone
Then 52 Russian twists
Squats w/ hops cone to cone (heading back)
Then 52 Flutter kicks
REST – write what LONG TERM GOALS are in the appropriate section on the poster board. These can be lofty and can be outcome-based (e.g. lose weight, gain muscle, finish a half marathon).
Broad jumps cone to cone (shorter distance)
Then 52 crunches
Bear crawls cone to cone (shorter distance)
Then 52 bicycle crunches
Finish with a long lap
ONCE FINISHED – write any additional LONG TERM GOALS in the appropriate section of the poster board.
PART 2: SIX MONTH GOALS (aka 180 Days of Exercise)
10 exercises for 18 reps each – signifying 180 days in a 6 month period of time
Lunge to knee raise (18 each leg)
REST – write down SIX MONTH GOALS – if someone is at the poster board, do the next exercise and then take break to write down goals. Steer your campers to think about their long-term goal, and then write down what specifically they need to do in the next six months to achieve it. Examples can be: attend workouts 3 times a week, do 10 push-ups at the end of every workout or run 10 miles per week. Again, the more specific and behavior-based, the better. Help them with this as they write down their goals.
Sit ups with cross punches
Lateral to cross lunges (18 each leg)
Plank spiders (18 total)
Sumo squat jumps
ONCE FINISHED – write any additional SIX MONTH GOALS in the appropriate section of the poster board.
PART 3: SHORT TERM GOALS (aka Week By Week Finisher)
Three sets: 21 reps/14 reps/7 reps, signifying a shorter and shorter number of days
Up & Down Planks
Once finished, run a short lap and then write SHORT TERM GOALS on the poster board. Encourage them to write down exactly what they need to do in the next thirty days to get on track for their long-term goal. Examples can be: write two workouts a week into a day planner and attending all of them, do as many push-ups as possible perfect form at the end of each workout – even if that’s just one, and following a couch to 5K running plan three days a week. Give guidance as needed.
When your campers write their goals, you can either have them list according to their name or just add them as a big group brainstorm.
Once this workout is over, you will have an inspiring board full of goals that came directly from your campers, and you will likely have some information that you may have had to pry out of them otherwise. And they will have some ideas on the top of their minds that they may never have figured out otherwise.
Use this to plan future workouts, or come back to it every six months or so to check in with where everyone is at in relation to their goals!
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Hi! I’m Robin and I own Power Jam Fitness in Los Angeles, CA. I found my way into training through roller derby, of all things. I’m a Certified Personal Trainer and Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. I originally started Power Jam Fitness to help roller derby skaters get proper strength and conditioning training, but now I’m all about helping people of all walks of life discover their own inner athletes. When I’m not training, working out or roller skating, I’m spending time with my husband Michael and Best Cat in the World Olly, enjoying live music, and pretending to be a rock star on the karaoke stage.
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