This one is for those of you in warmer clients during this time of the year. Use the different features around your park to create a fun workout for all levels.
Team vs. Park
Warm Up
5 minute mobility warm up.
Walking tag variation in a marked off area. I played amoeba tag.
Rules
Split the group into teams of 4 people. Group teams based on fitness level (similar fitness levels). Teams are to complete as many locations as possible in 25 minutes.
Note: If a team roles the same number 3 times or more during the work period they can re-roll.
Main Bit
Pick out some areas around your park for your locations. Use landmarks that your clients will know that take no more than 3 minutes to run to. Here’s the one’s I used:
Locations:
Each number relates to a number on the die. The ‘Grass area’ is also where the dice are, so no run is required for those stations.
1. Grass area – Strength 5
Complete 10 reps of each, one time through:
- Narrow Push Ups
- Push Ups
- Squats
- Jump Squats
- Winter Burpees
2. Grass area – Swing Time
Complete once:
- 30x KB Swings
- 10x band rows
- 30x KB Swings
- 10x band rows
- 30x KB Swings
3. Path down to boathouse – The Snake
Run the snake 2 times. (The snake is a steep 100m path that zig zags up a rather steep hill)
4. Car Park – Sprints
Sprint five car park space widths (~25m), walk back. Repeat for a total of 5 sprints.
5. BBQ Area – Dippage
The BBQ area contains lots of benches, good for step ups and dips. Complete once:
- 30x dips
- 10x step ups each leg
- 20x dips
- 10x step ups
- 10x dips
- 10x step ups
6. Oval – Jumps
Travelling jump squats across the soccer pitch penalty box (~30m). Complete just once before returning to roll the die again.
Target Stations
Set a goal amount of stations to complete for each group. Use these numbers as a guide.
Beginners 6
Intermediate 7
Advanced 8
Cooldown
Stretch
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Image: PolandMFA
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.
This looks like a great workout. I do very similar things at my bootcamp, but think I’ll give this exact one a try.
I love using equipment such as dice and brings to mind my casino themed bootcamp I have done with dice rolls, blackjack(also known as 21 reps), flip a coin, lucky Dip plus more with rewards and prizes.
Keep posting the awesome workouts, it helps bounce ideas off each other. Love your work.
Thanks Tanna, I love the idea of a casino themed bootcamp. That would work great on the weekend as a fundraiser too.