The reason this drill is a sneaky running workout is due to the way the running intervals are snuck into each round of the workout.
It’s one of our recent additions to BootCraft and comes from the mind of one of my assistant trainers. At a certain point I liked to get them to plan and run an entire session once or twice a month.
It’s perfect for beginner clients as it focuses on the basic movements and is easily scalable to suit fitter clients too.
- Length: 20-25 minutes
- Drill Type: Cardio
- Drill Features: Intervals, Running
- Equipment Needed: Dumbbells, Skipping Ropes
Like the way I’ve categorised this workout? BootCraft let’s you search through it’s huge database of group fitness drills by using those categories. With a couple of clicks you’re browsing a few dozen 20 minute cardio drills or anything else of you choosing.
Use landmarks in your area to create a 200m run. For example: You might pick a tree or light post 100m away. Up and back is 200m.
On a whiteboard write down the following exercises:
- Push Ups
- Goblet Squat
- Jump Lunges
- 10X Jump Rope (ie. Skipping)
- Beginners: 8 Reps, No Weight
- Intermediate: 12 Reps, 8kg Weight
- Advanced: 15 Reps, 12/16kg Weight
How It Works
This is an accumulator style workout where each round clients do one additional exercise. At the end of each round they’ll also do a run which increases by 100m each round.
Here it is:
Push Ups, 200m Run
Push Ups, Goblet Squats, 400m Run
Push Ups, Goblet Squats, Jump Lunges (ea. leg), 600m Run
Push Ups, Goblet Squats, Jump Lunges (ea. leg), 10X Jump Rope, 1,000m Run
Notes for final round:
- 10X Jump Rope means 10 times their reps for the other exercises eg. beginners would do 80 reps.
- For the 1km run you might like to pick out a different running loop that’s 1km long instead of making them do 5 rounds of the 200m run.
And that’s it!
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.