My group really enjoyed the Superhero theme of this workout although by the Superman drill they were pretty stuffed and ready to throw in the towel.

Equipment needed:

Cones

Warm Up

400m jog

Between two cones 10m apart:

• Side to side
• High knees
• Butt kicks
• Step-squat-step

Conditioning

Spiderman
Set up 2 cones 10m apart. Perform the following exercises in a circuit 3 times. Use 20-16-12 reps for the repetition exercises:

• Spider crawl 10m
• Chest-to-bar Overhand Body Rows
• Lunge 10m
• Side plank rotations

Run 400m

Batman
Set up 2 cones 50m apart. Perform the following exercises in a circuit 3 times. Use 15-10-5 reps for the repetition exercises:

• Mahler body blasters
• Run 50m
• Lunges on the spot
• Run 50m

Run 200m

Superman
3 rounds of 75/60/45 seconds on each exercise of the triset:

• Jump squats
• Staggered hand pushups
• Supermans

Run 100m

Cooldown

Partner plank ‘low 5s’ – in plank facing each other, partners slap hands
Partner sit ups – link arms and perform no anchor sit ups

Stretch

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Image: Nathan Rogers / FreeDigitalPhotos.net

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.