Shoulder Day Bootcamp Workout

A few years ago when I did the Motivate To Train course we did a workout called Lunge Day. Those who have done this course will have that work out burned into their memories.

It’s one of those workouts where you are cursing everything as you do it, but then afterwards you think ‘That was awesome!’.

I ran it again with my group this round but felt I should balance it out with a grueling shoulder workout. It seemed only right that I call it ‘Shoulder Day’.

Shoulder Day

Type: Muscular Endurance

Time: 45 to 60 minutes depending on the fitness of your group.

Equipment: Mats, Cones, Dumbbells, Exercise Bands, Battling Ropes

Warm Up

5 minutes of mobility warm up exercises.

Game

Chain tag: like amoeba tag but you cannot break the chain when you tag another person. Play 3 or 4 rounds.

The Circuit

Set up the exercises below as a traditional 8 station circuit. Change the timekeeper method each round to keep things interesting and increase the intensity.

Clients may need to be in pairs for this circuit.

1. Rope Slams
2. Lateral bear crawls. Change directions every 10 metres.
3. Band Shoulder Press
4. Plank to Push Up
5. 10m side shuttle and back. Drop into a squat thrust at each direction change.
6. Bent over reverse flye w/ DBs
7. Push Up w/ knee tap
8. Timekeeper station

Take minimal rest moving from station to station.

Timekeeping:

Complete rounds 1 and 2 with out a break. Take a rest at the end of round 2.

Round 1: Run around circuit once with a medball overhead.

Round 2: Run around circuit twice with a medball overhead.

Round 3: Lunge across circuit and back with medball overhead. Lunge

Round 4 (for 60 minute workout only): Run around circuit once WITHOUT medball.

Cool Down

Various plank movements and stretches.

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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.