One Team, One Medicine Ball

Sometimes boot campers come to class on their own. Sometimes once they get there you realize you have more campers than you thought you would. Sometimes you only have one piece of equipment to share.

Not a problem.

This drill is perfect for when you have a very large group and minimal equipment.

In this example, grab a Medicine Ball. For the rest of the drill, use the example bodyweight exercises below or use your favorites! This drill can be used as a finisher, or play several rounds with different exercises each round for a full workout.

One Team, One Medicine Ball

Time: 7+ minutes

Equipment: Medicine Ball

# of Participants: 6+

Take a team of 6 to 10 boot campers and place them all in a line 5m apart (or spread out evenly if space is limited).

Start the first person in line with the medicine ball. The first person in line will perform 10 Medicine Ball Slams while the other campers in line perform the first exercise together.

Once P1 finishes their reps, they must then lateral shuffle while rolling the Medicine Ball on the ground until they get to the next person in line. P1 then lateral shuffles back to their spot.

P2 now will perform 10 Slams and the exercise for everyone else changes!

When the Medicine Ball reaches the end of the line, the last camper must run with the Ball overhead to the P1 position, shifting everyone down 1 spot. Continue until the original P1 makes it back to start!

Note: You will need to count the Slams as one of the exercises to cycle through. For example, if you have 10 boot campers in a line, you will need 9 Bodyweight exercises.

Gamify it! If you have more than 1 piece of equipment to use, split campers into teams and see which team can make it through their line first!

Example Exercises:

1. Push Ups
   
2. Squats
   
3. Plank Up Downs (High Plank to Low Plank)
   
4. Burpees
   
5. Tricep Dips
   
6. Lunges
   
7. Supermans
   
8. Glute Bridges
   
9. Swimmers

What are some other pieces of equipment you would use for this drill? Share your ideas!

Lizelle Din

My name is Lizelle Din and I am a NASM CPT, FRCms, Kettlebell Sport Coach and fitness class instructor in Seattle, WA. My fitness background originated from a mix of biking, roller derby and dodgeball! I currently teach class occassionally and coach teams, and I am known to be both sneaky and stealthy with my workouts. Maybe because I am a ninja.