This week’s workout is from Ben Palmer of Ben Palmer PT. Thanks for sharing Ben!

Spelling B(ootcamp)

Time: 60 minutes

Equipment needed: Cards for writing on, tubs/buckets

Set Up

1. Write up a number of cards (number will depend on the number of clients). Use words related to fitness (squat,goal.nutrition etc)
2. Place these cards in two tubs in two locations (1 close, 1 a bit farther)
3. Split the group to two teams and give each a dice.

Concept

One member of each team roll the dice.

If the number comes up 1-3 the team member bear crawls to the first (closest) tub. If the number comes up 4-6 the member sprints to the second (far) tub. Here the client picks a card out of the tub and sprints back to the team.

The whole team then spells out the word on the card with exercises already prescribed on a white board. eg. A= 10 squats, B= 10 burpees and C= 10 press ups etc.

Once completed the next team member rolls the dice and then retrieves a card. Continue until all cards have been collected.

Sample Alphabet

1. 10 Squats
2. 5 Burpees
3. 10 Press Ups
4. 10 Supermans
5. 10 Crunches
6. 5 ea. leg Forward Lunges
7. 5 ea. leg Reverse Lunges
8. 5 Pike Push Ups
9. 5 Tuck Jumps
10. 5 ea. side Nose to Knee
11. 5 DB Squat Thrust
12. 10 DB Bent Over Row
13. 5 ea. arm DB Swing
14. 5 ea. arm DB Clean and Presses
15. 20 Mountain Climbers
16. 20 Jumping Jacks
17. – (not needed)
18. 20 High Knees on the spot
19. 10 DB Shoulder Presses
20. 20 Butt Kicks on the spot
21. –
22. –
23. 5 ea. leg Split Squats
24. –
25. 10 Jump Squats
26. –

About Ben

I’m a REPS level 4 specialist training working in GP referral and Low back pain. I work full time in the British army. Find me at Ben Palmer PT.

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.