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.
Between two cones 10m apart:
- Side to side
- High knees
- Butt kicks
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
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
3 rounds of 75/60/45 seconds on each exercise of the triset:
- Jump squats
- Staggered hand pushups
Partner plank ‘low 5s’ – in plank facing each other, partners slap hands
Partner sit ups – link arms and perform no anchor sit ups
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Image: Nathan Rogers / FreeDigitalPhotos.net
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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