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
If you enjoyed this post or found it usefull, sign up for regular bootcamp workout and drills ideas for free via our RSS feed or email updates.
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.
Leave a Reply