This workout idea is from April Wright of April Wright PT. Thanks so much for sharing with us April.

It’s called:

Power Band Runs

Time: 40 minutes

Equipment needed: Cones, Power Bands

Type: Circuit, Teambuilding

Set up cones for suicides.

Have everyone start together using resistance bands to complete 10 reps of Exercise 1 and just 1 rep of Exercise 2, then 8 reps or Exericise 1 and 1 rep of exercise 2….2 reps of exercise 1 and 1 rep of exercise 2.

When the first person has completed the ladder, they yell, “POWER!” and everyone stops where they are and does 10 reps of the POWER move. Then everyone starts again, but this time with 5 reps of exercise…1 rep.

Start again for 10 reps and then 5 reps repeating for 5 minutes. In between each ladder they will complete 5 minutes of a suicide run drill.

I’ve written out Ladder 1 completely for explanation:

Ladder 1

5 minutes:

• Exercise 1: Banded Push Ups
• Exercise 2: Banded Plank Punch R/L
• POWER move: Power Jacks

Suicide 1: Run to cones and Broad Jump back

So will look like this:

• 10 Banded Push Ups
• Banded Plank Punch R/L
• 8 Banded Push Ups
• Banded Plank Punch R/L
• 6 Banded Push Ups
• Banded Plank Punch R/L
• 4 Banded Push Ups
• Banded Plank Punch R/L
• 2 Banded Push Ups
• Banded Plank Punch R/L
• (first person finishes and yells, “POWER”)
• Everyone stops and does POWER move: 10 POWER JACKS

(If still time left, everyone starts with new ladder)

• 5 Banded Push Ups
• Banded Plank Punch R/L
• 4 Banded Push Ups
• Banded Plank Punch R/L
• 3 Banded Push Ups
• Banded Plank Punch R/L
• 2 Banded Push Ups
• Banded Plank Punch R/L
• 1 Banded Push Up
• (first person finishes and yells, “POWER”)
• Everyone stops and does POWER move: 10 POWER JACKS

Once 5 minutes is up, start a new 5 minutes running to cones and doing Broad Jumps on the way back.

Ladder 2

5 minutes:

• Exercise 1: Band Squats
• Exercise 2: Alternate OH Band Press
• POWER Move: 10 Burpees

Suicide 2: Run to cone and Bear Crawl back

Ladder 3

5 minutes:

• Exercise 1: Standing Band Right Triceps Extensions
• Exercise 2: Right Lunge (complete 10x on Right and then 10x on left. Then do 8x on right and 8x on left…)
• POWER move: Tuck Jumps

Suicide 3: Run to cone and Walking Lunges back

If you like this workout, you might like to check out where I got it from: BootCraft

BootCraft is a workout idea database created by us, the Bootcamp Ideas crew, for you, group fitness trainers. It’s a fantastic tool to have in your toolkit and makes planning workouts each week so much easier and faster.

Kyle Wood

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.