This week I’ve picked a simple drill to show you how you can make your bootcamp immediately more fun and engaging by doing things like using introducing partner and team drills. And even how a stack of cones can be used as more than just markers on the ground.
Team AMRAP Drill
As you go through some of these drills you might find that there are some exercises that you don’t have the equipment for. That’s OK because it’s more about the drill than what exercises you use. Just replace the equipment with something similar that you do have or change the exercise. If you change the exercise try to replace it with something of similar exertion ie. replace big movements with big movements, small movements with small movements and static exercises with static exercises.
How it works:
The acronym AMRAP stands for As Many Reps/Rounds As Possible. It’s usually involves a circuit in which participants complete as many rounds as they can in a set time limit. Other times it is just one or two exercises with participants completing as many reps as they can in the time limit.
Split your group into teams of 4 or 5. Set up the kettlebells in one area, and a stack of cones around 40 metres away.
Teams work together to accumulate as many points as possible in 10 minutes. A point is scored every time a camper completes the circuit.
- 15x KB Goblet Squat
- 5x Divebomber Push Ups
- 15x Bent Over Double KB Row
- Run to cones and score a point by collecting a cone, bringing it back and adding it to the team pile.
Note: All campers on the team go at once. They do not take turns.
The team with the most cones at the end of the 10 minutes it the winner.
Hey there, it’s Kyle, the guy who runs BCI 👋
I’m interrupting this broadcast to let you know about an epic tool I made for group fitness trainers called BootCraft.
BootCraft is a huge database of group fitness workout ideas 💡💡💡 that helps instructors plan unique, interesting workouts for their clients in minutes. It’s already helped hundreds of trainers around the world plan thousands of awesome workouts.
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.