Shuttle and Tabata
Drill Length: 30 minutes
Minimum Group Size: 1+
Equipment needed: Cones
Mark out 3 shuttle distances with cones. Use shorter distances for a quick drill or longer distances for a full workout.
How it works
- Run to the 1st cone and back and do 10 Burpees
- Run to the 2nd cone and back and do 20 Star Jumps
- Run to the 3rd cone and back and do Mountain Climbers until everyone is back
Then together perform the first tabata set (see below). The tabata timing is 8 rounds of 20 seconds exercise 1 then 10 seconds of exercise 2.
Between each tabata set they repeat the shuttles.
- 20s Push Ups
- 10s Plank
- 20s Squat Jumps
- 10s Squat Hold
- 20s Plank Walks
- 10s Plank Hops
- 20s Static Lunge (left)
- 10s Lunge Hold (left)
- 20s Static Lunge (right)
- 10s Lunge Hold (right)
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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.