This workout is great for a rainy day, quite literally.
It takes up next to no space and the tyres and ropes can be replaced with kettlebells, dumbells, sandbags or whatever else you have lying around.
Tabata Lines
Goal: Strength
Duration: 1 hour
Equipment: Cones, Mats, Car tyres, 4WD/truck tyres, battling ropes
Warm up
10 minute warm up going over some of the exercises used in this workout.
Exercises such as: Inchworms, T-Switches, Spiderman Lunge w/ Reach, Frog Squats and Surfer Jump Squats.
Class Concept
Set up four lines/stations around 5-10 metres apart. Each line is assigned a different exercise/drill.
Split your group into 5 teams. Have one team start on each line. Teams will complete an exercise for 20 seconds, and will then have 10 seconds to move to the next station, as per Tabata timing.
Unlike Tabata timing though, each circuit will be completed 4 times for a total of 20 intervals (instead of 8).
The order of the stations is: Rest Exercise, Exercise 1, Exercise 2, Exercise 3, then Exercise 4.
Rest 2-3 minutes before beginning the next circuit.
Circuits
Circuit 1
Rest exercise: Straight arm plank
- Squat to Press w/ Car Tyre
- Chest to Deck Push Ups
- Rope Slams (alternate with one person on each end)
- Cross Body Mountain Climbers
Time: 10 minutes
Circuit 2
Rest exercise: Isometric squat hold
- Burpees w/ jump onto and off tyre
- Alternating Forward Lunges
- Rope Slams (alternate with one person on each end)
- T-Push Ups
Time: 10 minutes
Circuit 3
Bonus circuit: only 3 rounds
Rest exercise: None, only 4 ‘lines’ for this circuit.
- Knees Up Crunch
- Left Side Plank
- Right Side Plank
- Plank
Time: 6 minutes
Cooldown
Run for 400-500 metres. Stretch.
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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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