Superset Birthday Bootcamp Workout

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