This drill was the winner of Best Warm Up Drill in our last Annual Bootcamp Ideas Competition in 2018.
But before I jump into it, did you know that there are currently 16 brand new workout ideas on Bootcamp Ideas just waiting for you to try?
They are all entries in this years workout competition and I need your help in testing them and working out which will be this year’s winner! Check them out (no email or opt-in required).
Back to this drill. Even though it was created way before this pandemic, it is actually a great one for social distancing with no exchanging of equipment and the ability to leave plenty of room between participants.
The drill was entered by April Wright, owner of April Wright PT, who has since gone on to be featured on BootCraft.
Freeze Frenzy Fun
Drill Length: 5-10 minutes
Equipment needed: Cones and an interval timer set for 30 seconds and 15 seconds.
How it works:
Set up a row of start cones with another row of cones about 20 meters away. Put your participants in to pairs.
Partner A will perform an exercise at a start cone while Partner B completes a traveling exercise to the cone 20 meters away and back to start cone. Once partner B returns from their traveling exercise, they switch and Partner A travels while Partner B performs the exercise at the start cone.
Once both partners have completed the traveling exercise they can move on to the next set of exercises. Set an interval timer to alarm 30 seconds after you start, signaling both partners to stop where they are and do the freeze exercise.
Then set the interval timer to alarm 15 seconds later signaling them to resume where they left off before the freeze. You can have them go until they’ve completed all sets or for a set amount of time so that everyone finishes together.
Set 1:
Start Cone: Squats
Traveling: High Knees Skip
Freeze: Hold Squat
Set 2:
Start Cone: Pushups
Traveling: Side Shuffle
Freeze: Hold Plank
Set 3:
Start Cone: Alternate Lunges
Traveling: Run/jog
Freeze: Hold Squat
Set 4:
Start Cone: Crunches
Traveling: Back pedal
Freeze: Hold Plank
And that’s it. For more ideas don’t forget to test and vote for this year’s competition entries.
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.
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