Relay Bodyweight Circuit Workout (no stopwatch needed)

It’s been a while since I shared a workout so I thought this week I would share a drill from my archives.

Relay of Doom

Equipment needed: Cones, Mats and an open field

Time: 40 minutes

Set up

You will need 3 stations set up in a giant triangle with approx 100m between cones. Create cards for each station with the exercise written on it.

Campers need to be split into teams of 4. Ensure handicapping so that faster members are paired with slower members (what’s handicapping?).

How it works

Campers move around the stations like a relay, which just one team member running between stations at a time. When the runner arrives at a station they high five their teammate you runs on to the next station. The teammates who are waiting at stations do the exercise on the card.

Teams stop once one team has completed four rounds of the circuit.

Take a short break and then go on to the next circuit.

Circuits

Circuit 1:

1. Push Ups
2. Split Squats
3. Plank with twist

Circuit 2:

1. Power Jacks
2. Side Plank Hip Drops (swap sides every 5 reps)
3. Glute Bridge

Circuit 3:

1. Mountain Climbers
2. Dive Bombers
3. Plank Clocks

Circuit 4:

1. Wide-feet Squat Thrusts
2. Plank
3. Rolling Get Ups

This workout comes from the BootCraft archives.

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.