I’ve spoken in my other sprint workouts before about the importance of fast movement in day to day life. A great way to improve sprinting is by repetions of a short distance. However, standing your clients around and giving them 10-15 sets of short sprints is fairly repetitive and unexciting to the average bootcamp client.

I’ve put together this workout that gives your clients plenty of sprints while in a challenge style environment. This will keep them focused on what they are doing rather than allowing their minds to wander.

Tabata Sprints

Goals: Speed, Strength

Duration: 1 hour

Equipment:  Mats, Cones, Interval Timer

Warm Up

5-10 minute jog around the park.

Tabata Sprints

Set up the cones for a shuttle run. There should be several different end lines for different fitness levels (see example below).

• Clients should pair up with someone of a similar fitness level. Clients will perform exercises to Tabata intervals.
• Client A in the pair must run out to their designated shuttle cone and back in 20 seconds while client B must perform a strength exercise for the same 20 seconds.
• Both clients then rest for 10 seconds.
• Client B then does the run while client A performs the strength exercise.
• As an added challenge, have the clients beat each others reps each interval on the strength exercise.
• Repeat each interval 8 times.

Sample strength exercises:

1. Pushups
2. Band Upright Rows
3. Alternating Lunges
4. Double pushup burpee (normal burpee with two pushups at the bottom each time)

Bonus time

If there is time left over, spend 40 seconds to a minute of each of these exercises.

1. Supergirls – from a pushup position raise one arm in front (like a bird dog), alternate
2. Plank w/ twist – plank with alternating twist through torso
3. Plank w/ toe taps – plank with alternating toe taps to the side
4. Quadruped Knee lifts – from the quadreped position raise knees slightly off the ground
5. Bird dogs
6. Feet up isometric hold – lie on back with hands under butt, raise legs and chest and hold, press lower back into ground and scoop stomach
7. Feet up circles – as above but move legs in mirror ‘D’ shapes
8. Feet up flutter kicks – as isometric hold but use abs to kick legs, keep knees straight

Stretch

Image: JD Hancock

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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.