It’s cold and dark in Australia at this time of year.
And that means you can be stuck in the same spot at your park or indoors for months on end.
It doesn’t have to be that way. Most of your clients will own a headlamp/headtorch, tell them to bring it to this session. If it’s raining or snowing, just have them dress appropriately and still go out and do this workout.
Time: 40 minutes
Equipment needed: Headlamps, Exercise Bands are good too
The way this workout works is really simple: Your group will move around the park, stopping at various landmarks to complete exercises and drills.
How often you stop is up to you. As a guide, 3 to 4 minutes of running between ‘stations’ is a good amount. Try to get creative with some of the different drills you can do.
To inspire you, below are the techniques I used for my group’s workout.
Between stations don’t just run as a mob from place to place. Get your campers in order by lining them up in pairs or single file.
Periodically yell ‘Jumps’ which will mean that the person or pair at the front will need to step off the path and do Jumping Jacks on the spot while the group runs past them, joining on again at the back of the group.
Squaterrific Hill Runs:
Run to the top of the hill, do 10 squats. Run back down, do 9 squats. Run to the top and do 8 Squats and so on until you reach 1 Squat.
3 rounds of:
- Bench Dips
- Left Leg Step Ups
- Push Ups/Bench Push Ups
- Right Leg Step Ups
Spend 30 seconds on each exercise.
Rows All Round
Have clients quickly pair up. Partner A does 12 Inverted Rows, then Partner B does 12 Inverted Rows, then Partner A does 10 Inverted Rows and so on until the last round of 2 Rows each. (Pairs who finish continue but start adding 2 more reps each round)
Abs and Up
Break groups into teams of 3.
3–4 rounds of this circuit:
- Plank Clocks
- 1-leg Bench Dips
- 1 lap up and down the stairs (time keeper)
Climb and Climb
Round 1: 40s each exercise. Round 2: 30s. Round 3: 20s.
- Reverse Lunges
- Mountain Climbers
- Seal Inverted Rows
- High Knees
This drill was featured on BootCraft last month…
BootCraft is the tool I desperately wanted as a trainer.
I liked to plan my sessions by type. Eg. HIT workouts, Strength workouts, Teambuilding workouts, Boxing sessions. Sometimes I just couldn’t think of another HIT workout to do and I wanted to be able to quickly look up a selection of HIT drills to choose from. But I couldn’t, instead I would have to look through blog posts and videos trying to find something that fit.
So I created BootCraft which lets you filter through dozens of drills (at this time nearly 200 drills) for the workout you are looking for. As you can see above, I add new drills every month to keep things fresh.
Just like your clients pay you monthly to have you take care of their fitness for them, for a small monthly fee you can have your workout idea generation made easy.
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.