Superset Style Circuit Bootcamp Workout

As often as I can I have clients do circuits in pairs.

I find two things happen when I do this. Firstly, if one person forgets what to do at a station the other usually remembers which saves me from having to show 10 people how to do 5 different exercises each round. This means I can focus on technique and intensity over the group.

Secondly, I find that clients tend to work harder when they have a partner. Of course you must be careful who you pair them with or their mouths may get worked out more then the rest of them.

I like to ask my clients, ‘Are you here to socialize or exercise?’ Ideally, it’s good for them to do both, just not at the same time 😊

Double Trouble

Goals: Strength

Duration: 1 hour

Equipment: Cones, Mats, Tyres, Ropes, Interval Timer

Warm Up

Rock, Paper, Scissors, Sprint warm up. Dynamic stretches.

How It Works

Split clients into 10 groups. If you have less then 10 clients see the alternate workout technique below.

In groups clients will move around the exercises in the circuit below. The way they move from station to station is a little different to a normal circuit.

To progress to the next station clients must spend one interval on both exercises at their current station.

For example: A group of clients must complete both B1 and B2 before moving onto station C. If they do B1 first they must then do B2. Another group of clients will do the opposite (complete B2 then B1). Then both groups will move to C. I hope that makes sense.

Rounds

Round 1 – 1 minute per exercise/drill, 15 seconds to change (12.5 minutes)

Rest 2 minutes. Explain rules of round 2 while resting.

Round 2 – Running station (C1) is timekeeper. 2 runs then change. (10-12 minutes)

Rest 2 minutes. Explain rules of round 2 while resting.

Round 3 – Running station (C1) is timekeeper again. 1 run then change. (5-6 minutes)

Exercises

Write these exercises down on laminated cards and place them at each station so that clients can remember what to do.

Station A

A1: Double Rope Slams – Wrap rope around tree and have clients slam both ends of the rope

A2: Sea Turtles

Tip: If you only have 1 rope and 3 or more clients on Station A. Have them rotate every 10 slams for two rounds with one person on the rope and the rest doing Sea Turtles.

Station B

B1: High knees through car tyres. Return to start with walking lunge.

B2: Marine Pushups

Station C

C1: Run laps – This can be in any direction that takes around 80-100m total round trip.

C2: Plank with forward reach

Station D

D1: Partner Tyre Flip with Shuttle – One client flips the tyre once and then sprints away from the tyre around a cone 10m away and then back. While they are doing this their partner flips the tyre back in the opposite direction and then runs around their cone.

D2: Band Rows

Station E

E1: Lateral Plank Walk with push up on each step. Use around 5 metres.

E2: 4 Jump Lunges (alt: reverse lunges) and then 4 Mountain Climbers. Repeat for time.

Alternate method for smaller groups

If you have less than 10 people in your group break down the circuit into smaller ones.

For example complete A, B and C in a circuit for all 3 rounds. Then break out D and E for another 3 rounds.

You can also have clients complete an exercise individually rather than in pairs.

Cooldown

Stretch

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This workout has since been featured in the little bootcamp book or Tyres and Ropes and BootCraft.

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.