This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Rubin Allen of Rubin Allen PT.

Lunge Wars

Workout Length: 45 mins

Equipment Needed: 6 agility poles or cones 15 walking paces apart in a straight line

Warm Up

The CD Warm Up

Explain to clients you are going to put them in the minds of an 8 year old.

Have them jog round in a circle and explain they are a CD disk in a CD player. When you say Play they jog round, when you say Fast Forward they sprint when you say rewind they jog back wards , you say ‘Pause’ they stop still, when you say ‘Stop and Eject’ they drop chest to floor then jump up vertical. Lots of fun!

Main Session

Complete each part together as a group, one time through.

Part 1:

Clients AMRAP of a complex of 3 Squat Jumps, 2 Lunge Jumps, 1 Sprawl for 60 secs, then explain when you blow a whistle they lunge to the first pole then perform 12 sprints back and forth then wait in the half squat position until all are finished with sprints.

Part 2:

Clients perform 60 secs of walk down to a Spider-Man Push Up then in whistle blow lunge to 2nd pole and perform 10 sprints back and forth and wait in half squat.

Part 3:

Clients perform AMRAP of the Dancing Frog which is 1 Push Up, 1 Squat Thrust, 1 Plank Jack and 1 Sit Up then on whistle blow lunge to 3rd pole and perform 8 sprints back and forth etc.

Part 4:

Clients perform complex from Part 1 for 60 secs then on whistle blow lunge to 4 th pole and perform 6 sprints etc.

Part 5:

Clients perform exercises from Part 2 for 60 secs then lunge to 5th pole and sprint 4 times etc.

Part 6:

Clients perform Dancing Frog from Part 3 for 60 secs then lunge to 6 th pole and sprint twice etc.

Hard session clients walk back from pole after each set.

Finisher

Line up clients opposite each other.

The first 2 pairs on the end roll a dice each. Whoever gets the highest wins, that person chooses the exercise which the opposite team does for the amount of secs on the winning dice x10.

i.e. Winning dice roll is 6, losing team does 60 secs of that ex whilst winners do high knees then the next 2 roll the dive do the same and so on.

About Rubin

My name is Rubin Allen I am manager of Tsunami Gym Cambridge, UK. I work as a PT and outdoor fitness instructor at Parkfit Cambridge.

Original Entry

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