I wanted to include an extra running workout in my last bootcamp so I came up with this.
Running up hills are great because they put a lot less stress on the knees compared to running on flat ground. The only down side is that it can play havoc on clients with tight ankles and calves so make sure you warm up thoroughly first.
Duration: 45 minutes
Equipment: None (maybe just some mats)
500m run as a group. Left, right, up, down, forwards, backward warm up.
Total warm up time should equal 10 minutes.
The hill I use is longer at one end than it is at the other. So for today’s drills I placed the fitter clients down the longer end of the hill and the beginner clients down the short end.
You can create the same effect by setting up cones part way up the hill for beginners and intermediates. Advanced clients would run to the top.
Take a short drink break between each round.
- Walking lunge up hill
- Walk/slow run back down
- Mountain climbers – 15 each leg
- Lateral stepping push ups – 5 each direction
Complete 5 rounds.
- Squats – 20 reps round 1, 15 reps round 2, 10 reps round 3, 5 reps round 4
- Sprint to the top of the hill
- Walk back down
Complete 4 rounds.
Complete 3 rounds.
- Broad jumps up hills (long jumps)
- Walk back down
- Nose to knee – 10 each side
Complete 2 rounds.
Stretch out and tell you clients more about how awesome running up hills is.
You may have noticed an absence of me from the website and Facebook page recently. That is because I have been travelling like a mad man around Australia to attend friends and family weddings.
First Hobart, then 2 weeks later Brisbane and then the weekend after that Perth.
My frequent flyer points went up but unfortunately my spare time disappeared. Also unfortunately due the quick nature of the trips I was unable to meet any of you lovely trainers. Never fear, things will be back to normal from now.
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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.