This next to no equipment workout is a a bit of a new twist on your typical circuit workout. Get the clients fired up and excited before hand and your sure to have a good workout.
If you find the pace is lacking amongst your clients, set up a bit of competition between two different pairs to see who can complete the most rounds. Also don’t be afraid to jump in and show them at what speed you want them to do squats (fast and low!).
Keep an eye out for chatty pairs, tell them they can talk when the round is over.
AMRAP Pairs Challenge
Duration: 60 minutes
Take clients on a 5 minute jog.
Complete 30 metres of each: bear crawl, power skip, back pedal, reverse bear crawl, high knees
- Set up 6 cones in a circle.
- Have clients pair up with someone of a similar fitness level.
- In their pairs clients are to complete as many rounds as possible of the circuit in 7 minutes.
- One client is to perform the active rest exercise (the exercise in brackets while the other performs the main exercise.
- Once both have completed the main exercise they move onto the next station.
- No rest = both clients perform the main exercise together.
Make sure to demonstrate and practice the exercises as a group before the start.
Upper body circuit
- 10 bodysaw planks (no rest)
- 5 left arm circle pushups (left side plank)
- 5 right arm circle pushups (right side plank)
- 1 straight arm clock (no rest)
- 15 band curls (super crunch)
- 15 ground dips (plank)
Repeat circuit with aim to beat or equal previous AMRAP score.
Left arm circle pushup: Perform a push up then keeping you body steady lift your left arm and move it in a large semicircle up towards the sky and then back down completing a circle.
Straight arm clock: Start in a push up position. Keep your feet in the same spot as your walk your hands around in a 360 degree circle. From above you should look like the arm of a clock.
Super crunch: Lie on your back and perform an oblique crunch. Then perform an oblique crunch in the opposite direction. Then lift both knees as you come up for a normal crunch. That’s one super crunch.
Lower body circuit
This circuit works the same as above but with lower body exercises.
- 10 Left lateral lunges (isometric lunge with left knee forward)
- 10 Right lateral lunges (isometric lunge with right knee forward)
- 10 donkey kicks (no rest)
- 10 squats (isometric squat)
- 10 toyota jump squats (supine hip extension hold)
- 10 squat thrusts (no rest)
Toyota jump squats: Squat down, touch the ground and then explode upwards rasing your hands over your heads. Just like the Toyota commercials.
Repeat circuit with aim to beat or equal previous score.
Stretch out both upper and lower body well.
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Image: Liam Q
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.
W. Patton says
What is a “straight arm clock”…a “donkey Kick” and an arm circle pushup? I am unfamiliar with these terms.
W. Patton says
Sorry…I didn’t notice the explaination of some of the exercises posted. However could you explain Donkey Kicks and Ground dips? 🙂
Hey! No worries.
Donkey kicks – these are the 2 legged plyometric variety. Bend down and place you hands on the ground, then kick your legs up (try to kick your own butt). Let the feet land as soft as possible and then repeat. Check this video at around 11 seconds: http://www.youtube.com/watch?v=LoMRGyuLI14
Ground dips – These work exactly like bench dips except your hands are on the ground. Because of that clients will need to lift their hips up (think the crab walk position) and they will need to keep the hips lifted as they bend their elbows into a dip. If you have a bench you can use to do bench dips, you can do them instead.
Ron Le says
This is a an awesome post. I believe that body weight exercises are great for strengthening the body as well. When I train my personal training clients in pasadena I utilize body weight routine in the AMRAP format as well. As a personal trainer I want to make sure that my clients can move objects and also be able to move their body efficiently. For eg. You want to be able to bench press more but also be able to do more push-ups in a single set.
Great job Kyle! Keep doing what you do!
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Kyle Wood says
Cheers Ron. I agree – there was a time when I could bench over 115kg but I couldn’t do 5 push ups in a row… seriously.