This workout is from Stephanie Jannati of Bootcamp SE16. Thank Steph for another awesome workout!

Trick or Treat Circuits

Create a bag of trick exercises (chest to floor tuck jump burpees, one arm push-ups, deadmen etc). Create a bag of treat exercises (jumping jacks, crunches, anything easy!).

Split your groups in teams of 4, mark out a working station for each of them in a line and 20 meters from this mark out an area for them to sprint to.

Groups of 4 then split into pairs, two are repping, two are sprinting.  In my session we were taking it in turns to sprint and using resistance bands on the sprints in pairs to make it tough, one would sprint with the band around their hips whilst the other is holding them back, after each 20 meter sprint the pair would swap.

Whilst that pair are sprinting the others have 60 seconds each on the clock to get as many reps as possible, we were only counting one of these exercises.

Exercise example:

1. Tyre slams – counter
2. Squat Jumps

After this pair completed their 60 secs each, the pairs would swap, sprinters start repping and reppers start sprinting.  Suggest to the sprinters to work out who will rep on the counter exercise first as my lot were wasting time on the clock when swapping over.

Once 4 minutes is complete each team adds up their reps.  Team with the highest rep count gets a exercise from the treat bag, losers get to pick from the trick bag.  Each team performs 60 seconds of this exercise.

I managed to get through 4 sets of this:

Drill 1

A. Tyre slams
B. Squat jumps

+ Resistance sprints

Drill 2

A. Mountain climbers
B. Burpees

+ Resistance sprints

Drill 3

A. Lunge jumps
B. Squat thrusters

+ Resistance sprints

Drill 4

A. Hip Bridge
B. Vertical Jumps

+ Resistance sprints

We had enough time for a round of core – I created a bag full of core exercises and got each team to sprint against each other, winner then chose the exercise and the whole group would perform  60 seconds of it.  Or you can throw dice in and get them to roll for a number rather than put time on the clock!

About Stephanie

Bootcamp SE16 was born out of love for outdoor training, it grew because it was needed in the area I set it up in.  Now its a way of life for most and defo a way of life for me.  I love what I do and I love the creativity of creating fun workouts 🙂

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