I always feel lucky this time of year as thanks to my Mum being from the US, I get to eat all of the classic Thanksgiving dishes.
We usually invite some locals to join us, it’s always amusing offering them pumpkin pie and seeing the look on their face as they say, ‘Wait, we’re eating pumpkin for dessert?’
I also get my bootcampers in the mood by running this workout with them.
Thankful Three
This workout looks like it has a lot of set up, but it’s really quite simple. I’ve just been very thorough with my description.
Time: 45 minutes including warm up and cool down
Equipment needed: Mats, Cones, Tennis Balls, Exercise Bands
Concept
Get clients into groups of 4 with a similar fitness level. Assign each team as level 1, 2 or 3. Level 1 being for beginners, level 2 for intermediates and level 3 for advanced.
Teams will aim to score as many points as possible inside the workout time..
For each completed Fantastic Five drill they get 1 point. They must score their first 5 points by completing each station once, but then may complete any of their choosing.
Before attempting a Fantastic Five drill teams must first complete the Thankful Three. (Works like a ‘buy in’ workout)
Thankful Three
Teams complete this trio of exercises together each time before attempting a Fantastic Five.
- 10x Push Ups
- 10x Simultaneous Partner Band Rows – both row at the same
- 10x Forward Lunges (10 each leg)
They should be super thankful for lunges and push ups after a few rounds of these.
Fantastic Five
(Feel free to make your Fantastic Five more Thanksgiving themed)
Teams do the version appropriate to their assigned fitness level.
| Drill | Level 1 | Level 2 | Level 3 | |
|---|---|---|---|---|
| 1 | The Snake | Green Cone | Yellow Cone | Red Cone |
| 2 | The Bear | Green Cone | Yellow Cone | Red Cone |
| 3 | The Little Balls | 1 round | 1.5 rounds | 2 rounds |
| 4 | The Big Balls | 3 runs each | 4 runs each | 5 runs each |
| 5 | The Mountain | 3 rounds | 4 rounds | 5 rounds |
Descriptions
The Snake:
Task: Run the hill to your cone and back.
A windy path down a hill that takes around 90 seconds from top to bottom and back to top. Adjust for a hill you have access to. Set a red cone at the bottom, a yellow cone 3 quarters down and a green cone half way.
The Bear:
Task: Bear crawl out and back.
Set up a green cone 15m away and a red and a yellow cone at 20m. Level 3 do forwards bear crawl out and reverse bear crawl back.
The Little Balls:
Task: Complete tennis ball suicides.
Clients take it in turns grabbing one tennis ball at a time. Once all balls are brought in client take it in turns taking balls back out. This equals 1 round.
The Big Balls:
Task: Complete suicide runs with a medicine ball and burpees.
This drill works like a regular set of suicide runs (run to first cone and back, then to second cone and back, etc). The twist is two-fold. 1) Campers do this in pairs, so one runs while one stays. When the runner gets back they then go. 2) The runner runs with a medball overhead and does a medball burpee when they turn around at the cone.
The Mountain:
A circuit completed the required number of rounds.
- 20x mountain climbers each leg
- 10x high knees each leg
- 5x jet stars
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Free Training: How To Plan Fun & Engaging Bootcamp Sessions (from idea to execution)
I know that as trainers one of the most time consuming, and at times energy draining, tasks we do is planning out our sessions.
Over the past 6 years I’ve gotten my planning method pretty much perfected. No more staring at blank pages willing an idea into existance, I follow a step by step method to plan great session after session.
This Tuesday (Monday if you’re in the US and Canada) come join me for a free live masterclass where I’ll share how I do this.
– Kyle
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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