I’m perhaps a little younger then many of the Bootcamp Ideas community so memories of playing Super Mario Brothers on Super Nintendo during the ’90s are very strong.
Feeling nostalgic last week I attempted to create a workout inspired by Super Mario Brothers. This is what a came up with. It turned out to be a challenging workout!
Super Mario Workout
Type: Sprints, Crosstraining
Time: 45 minutes or 60 minutes
Equipment: Mats, Medballs (2-5kg), Sandbags, Cones
This workout may seem like there is a bit of standing around because of the long rest breaks. Point this out to your group at the start of the session and tell them that they need to be working 100% when they are exercising to get the most out of it.
They should be grateful for the long breaks because they are working so hard.
Set up: Get a bunch of cones and set up five stations around 10m apart in a line. One of the stations will be for sprints so you will need to set up extra cones at 20m away, 40m, 60m, 80m and 100m away (A, B, C, D and E).
This is a circuit style workout done in pairs of similar fitness levels. Clients should aim to complete two (in a 45 minute workout) or three circuits (in a 60 minute workout).
Pairs should go at their own pace.
Invincible – Sprints
Pairs take it in turns sprinting and resting. One rests, one sprints.
First sprint to cone A (20m away), second sprint to cone B (40m away) and third sprint to cone C (60m away). Have fitter pairs repeat with the 80m and 100m cones.
Down the Tunnel – Over Unders
10 reps each.
Stomp on their heads – Travelling Jump Squats
From the baseline to a cone 20m away. To be completed together. Jog back.
Turtle Shells – Partner Medball Carry
Run to a cone 40m away with one person carrying a medball overhead. Do 20 overhead lunge throws (or chest pass for beginners).
The other partner carries the ball back overhead to the baseline.
Sandbag Side Lunges
With the sandbag over the shoulders:
- Partner A 10 left lateral lunges
- Partner B 10 left lateral lunges
- Partner A 10 right lateral lunges
- Partner B 10 right lateral lunges
Make sure clients have their water bottles with them. Tell them to take breaks as they need to.
For more workouts like this, sent from my computer to a satellite to some place in the US to a satellite again and then to your email inbox, sign up to our mailing list.
Images: Tom Newby Photography
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.
Leave a Reply