Creating high intensity drills for a limited space is difficult. You always end up having to use the same exercises and people are always getting in each others way.
Below is a workout that I hope will help you out. For one, only half the group is exercising at a time so they can stay out of the way. It also contains just some skipping ropes (which you can always sub out for star jumps) so you don’t need a lot of equipment.
Goal: High Intensity Training
Time: 60 minutes
Mobility: Walking stretches (quads, hams, glutes), High knee skipping, Yoga pushups
5 minute running drill of your choice
Exercise DEP (Demonstrate – Explain – Practice)
After demonstrating and explaining the exercises, as a group, spend one minute on each exercise:
- Shuttles (forwards, backpedal)
- Plank (add twist)
Repeat once more before moving on to the next stage. On the second round of skips have client count how many skips they can do. You will use this number to pair up clients below.
This workout is a self paced interval workout done in pairs. One client will rest while the other completes a set of exercises. Resting clients should be encouraging their team mates to keep the pace.
The long rest times will allow for full recovery between sets so when a client is exercising they should be working at maximum capacity.
Use the 60 second skip test to determine the pairs (most skips goes with least skips, second more skips goes with second least skips and so on).
Each round, the number of repetitions decreases.
Note that one shuttle rep is a 12m (40 ft.) run and 12m backpedal.
Have the pairs group up to form two teams across the bootcamp group. Each team’s goal is to run 50 shuttles (as a group). Only two members from each team may run at a time.
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.