This workout is from Desiree Hodnett of Camp Gladiator.
She was one of the first trainers who started sending me workouts to share on the site.
(In fact, this one was originally shared in January 2013!)
You may see some exercises you don’t recognise in this workout. That’s okay, the magic of this workout is in the three whiteboards and having a ‘control’ station. Which exercises you choose is not as important.
For example: Instead of two dumbbell boards you could have a bodyweight board and an exercise band board.
Okay, I’ll hand it over to Desiree.
Cardio Control Workout
Equipment: Skipping Ropes, 3x whiteboards, dumbbells
How It Works
There will be three groups of mixed ability for this workout.
One group will be the cardio control group- the other teams will continue to work on their series of exercises until the cardio control group completes theirs.
Once the cardio control group finishes you will rotate groups.
Have three whiteboards with each groups exercises written on them; groups are circled around their board; when it is time to rotate just swap out each teams board.
Whiteboards
Cardio Control Board:
The number of reps for each exercise is multiplied by total number of people in that group.
Exercises:
- 50 Hard Count Lateral Jax
- 20 Forward/Backward Burpees at mat– squat jump forward, do burpee, squat jump back, do burpee
- 50 Pushup Position Shoulder Taps
- 50 Sagittal Scissor Jumps- like a jump lunge but not as deep and with more speed, incorporate arms into scissor action
- 50 Mountain Spiders
- 100 Jump Rope
- 10 Ground Rotation Pushups- do GR and keep that knee tucked under AS you do the pushup (great for abs) then switch legs at the top
- 20 Plank Suicides
- 20 180° Squat Jumps
Dumbbell Board #1
Campers are working individually here so no multiplying reps by team number.
They are each doing specified reps for each exercise and repeating until cardio control is done.
10 reps each:
- Wide Squat with Arc Raise – palms facing out in between legs at bottom of squat; as you stand up you raise the DB’s to the side in an arc overhead forming a circle
- Pushup Pos alt Lateral Raise – if straight arm is too challenging have them go to knees or do a bent arm lat raise
- Side Lunge Rotation to overhead leg lift crunch – this one can be a little tricky at first but it’s a really good one. Hold one dumbbell in both hands, gripping the bell portion on each end. Do a side lunge to the left and rotate your torso and DB to the outside of left knee. As you step back to the start position you swing the Db to the right in a small arc, load the right leg, and lift the left leg straight up to the side as you do an oblique crunch with the weight overhead.
- Ski Jumps with Triceps Kickback – keep a squatted position, feet together and squat jump to the side and do a kickback, alt back and forth
Dumbbell Board #2
Same as board #1. 10 reps each:
- Pushup position alt row to frog press- do 2 rows from pushup position then jump feet in to a low squat, keep core tight, lift arms up and do a shoulder press. This is one rep.
- Squat Jax Flashers – sounds similar to a toyota squat jump
- Flying Jump Lunges- keep arms in lat raise position, like you are flying (bent arm for less advanced option) and do 10 jump lunges (emphasize power and not speed on these lunges)
- Wide Squat to Upright Row
- Alternating Bicep Curls (20 total)
I am always taking new workouts here at Bootcamp Ideas so if you feel like sharing, head to our submit a workout page.
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?
Hi im a boot camp instructor at fort. wood. i think this is an awesome workout but im not sure what some of the exercises are like. hard count lateral jax and squat jax flashers. maybe we call it something different. so if you could explain what it is.It would be great and my soldiers and students will enjoy it
Hi! So glad you like the workout! Lateral jax are performed from a push-up position. You jump the feet out and in like a jack while the upper body remains stationary in perfect push-up position. You could increase difficulty by having them do hand jax or full body plank jax. Those are both done in push-up position. With hand jax only the hands jump out and in. With full plank jax the feet and hands jump out and in simultaneously. Squat jax flashers are performed from a low squat position holding dumbbells with a supine grip. As you jump the feet out for the squat jack, you open up your arms (keeping upper arms in close to sides) and squeeze the shoulder blades. I call it a flasher because it is similar to ripping a button down shirt open. So as the feet jump back in, the arms come back towards each other. Arms remain in 90 degree position as the squeeze outward and come back to center
CG WUT WUT!!!! This is how we do! Way to go Des! A little plug for Camp Gladiator to all readers here. If you are looking for the most DYNAMIC and EFFECTIVE workout program, Camp Gladiator is where it’s at! If you are a fitness instructor and are interested in finding out more information about what CG is all about, contact me (Joseph) at josephgallaher@campgladiator.com.
Hahaha OK so WUT WUT is a Camp Gladiator thing? I did wonder 🙂
Hahaha! Yeah… We are pretty big into the Wut Wuts. Lol
Hi. I just wondered what the group are doing whilst you are showning them all 18 exercises. hope its not cold were you are lol.
Hey Leon,
Hmmm no it’s summer here at the moment so they are happy to stand around in the 80 degree F heat 🙂
I did like the fastest demonstrations in world on this drill though. Two reps and a quick explanation and move. Chances are that they won’t land on every station so you can go around and correct technique or show them properly once the drill has started.
To keep them warm though, you could have them jogging on the spot, doing jumping jacks, squats or whatever while they watch you.
Or maybe save this one for summer 🙂
– Kyle
It actually was a little chilly when I first did this workout. Most of my campers already knew those exercises as I had them do this workout when we were three weeks into our current session so they had time to learn. I did demo super fast but I did it immediately after our warmup while their heart rates were still up a little. If you are going for an interval type feel you could quickly demo one board and then have them do a few rounds of 20s work/ 20 seconds work where they do a couple of the exercises you just demo’d. This would keep their hr up and give them a chance to try some of the ones they aren’t as familiar with
Thanks for coming back and replying Desiree!
CG WUT WUT!!
Way to represent Des! Luv ya! Killer workouts as ALWAYS!!