It’s always fun when a birthday occurs (yours or one of your campers) at bootcamp because you get to plan an extra special birthday workout for them.
Here is one Miranda Laffin did for her 30th birthday. Thanks Miranda and Happy Birthday!
Birthday Bootcamp
I recently turned 30 and decided to make a workout based around me! 🙂
Time: 60 minutes
Equipment: Bands, Step (box), Mats
Warm Up
General: I have my participants run around the room, so high knees, butt kicks, side shuffle, then they walk and do big arm circles and knee hugs.
Workout
Each Drill has 2 exercises and you do each drill for 3 sets.
Drill 1 – Squat Jumps & Push-ups
- Set 1: 30 reps
- Set 2: 30 sec
- Set 3: 30 reps
So for this one it would be:
- Set 1: 30 squat jumps then 30 push-ups
- Set 2: 30 seconds squat jumps then 30 seconds push-ups
- Set 3: 30 squat jumps then 30 push-ups
Drill 2 – Alternating Lunges (or lunge jumps) & Side Shuffle
- Set 1: 30 reps
- Set 2: 30 sec
- Set 3: 30 reps
Side Shuffle: 4 shuffles right then 4 shuffle left.
Drill 3 – Dips & Step-Ups on bench
- Set 1: 30 reps
- Set 2: 30 sec
- Set 3: 30 reps
Drill 4 – Burpees & Mt.Climbers
- Set 1: 30 sec
- Set 2: 30 reps
- Set 3: 30 sec
Drill 5 – Box Jumps & Bicep Curls
- Set 1: 30 reps
- Set 2: 30 sec
- Set 3: 30 reps
Drill 6 – Seated Row w/ Band & Leg Lifts
- Set 1: 30 sec
- Set 2: 30 reps
- Set 3: 30 sec
Drill 7 – Side Squat (up & over bench) & Side Box Jumps
- Set 1: 30 reps
- Set 2: 30 sec
- Set 3: 30 reps
Side Box Jumps can either go onto bench and over or completely over.
Drill 8 – Upright Row & Lateral Raise (w/band)
- Set 1: 30 sec
- Set 2: 30 reps
- Set 3: 30 sec
Drill 9 – Knee Repeaters (on bench) & Toe Taps (on Bench)
- Set 1: 30 reps
- Set 2: 30 sec
- Set 3: 30 reps
Drill 10 – Standing Chest Press w/ Band & Jacks
- Set 1: 30 sec
- Set 2: 30 reps
- Set 3: 30 sec
Drill 11 – Pistols (one leg squat) & Long Jump Shuffle
- Set 1: 30 reps
- Set 2: 30 sec
- Set 3: 30 reps
Long Jump shuffle: 1-2 Big jumps forward and Run back to starting point
Depending on how long it takes your participants to complete the reps sections you may not make it through all the drills.
About Miranda
I have my degree in Exercise Science and Health Promotion and work at the local YMCA teaching Bootcamp and various exercise classes. I love what I do and love coming up with unique exercises and workouts for my members. Each week they never know what to expect, which keeps them coming back for more!
I am also a stay at home Mom in my “spare” time.
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Image: Birthday Cake | Omer Wazir
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I love this idea! I teach a circuit and I am turning 40 and wanted to make the workout around that…this gave me a great plan. Thanks!