This is a guest bootcamp workout from Lauren Abbott. Thank Lauren!
150 Team Challenge
Equipment: Cones, Dumbbells, Bosu Balls, Kettlebells
Warm Up
5 min walk/jog
Dynamic Warm-Up
- Pull Knee to Chest
- High Knees
- Kickbacks
- Frankensteins (Kick leg up to opposite arm)
- Side Lunge w Twist
- Alt Leg Hamstring Stretch
- Walkout to Pushup
Challenge
Put your clients in partners or in groups of 3. There will be Cone Runs and 6 Strength Exercises to complete as a team.
Only one person may participate at a time. They will complete as many reps as they can before passing off to their next team member. This will be the other team members “rest” time.
They will continue through the exercises until the number of reps is complete. You may not move on to the next exercise until all reps are completed from previous exercise. This can take some strategizing as a team of how many reps each person completes. If you go until failure each time, it may slow your group down and hurt you in the long run.
This is a fun challenge for clients getting to compete while working in groups.
Set Up and Exercises
Set 2 cones 10 metres apart. Use these for your cone runs.
- 15 Cone Runs – (Down and back is one)
- 150- Burpees
- 150- Kettlebell Swings
- 150- Knees Up Crunches
- 150- Push Ups
- 150- Squat Thrusts (Use Dumbbells)
- 150- Bosu Ball Lateral Hops
- 15 Cone Runs – (Down and back is one)
(Alternate Set Up and Exercises)
Kyle here – when I ran this workout I changed up the exercises a little. Here’s my mix, feel free to make your own:
Cone Runs: Set 2 cones 10 metres apart. Down and back is 1 rep.
- 15 Cone Runs – (Down and back is one)
- 150 Lunges
- 150 Knees Up Crunches
- 150 Squats
- 150 Push Ups
- 150 Squat Thrusts
- 150 Mountain Climbers
- (bonus for fit groups) 150x Prone Pulldowns
- (super bonus for super fit groups) 50x Burpees
- 15 Cone Runs
About Lauren
I am a certified personal trainer, teacher and coach at a junior high, and run several bootcamps in my free time. I enjoy working out and letting others enjoy the same.
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Great concept. I love it. I would also like to share this site I found on the net yesterday: http://bootcampalliance.com/. Download the eight free workouts. They are pretty good. If you decide to sign up then go for the one month option only as there isn’t much content, just lots off different programs, they’re not great but they can easily be adapted so worth a one off payment of US$12.
Leon
Hey Leon,
The Bootcamp Alliance are great. I did their face to face course around 18 months ago and it really turned my bootcamp around. I gained many, many more die hard clients. The type who stick it out all through winter 🙂
Some of their workouts seem quite simple, but I recommend trying them out and seeing what your clients say. I’ve had plenty of positive feedback. ‘Lunge Day’ is a favourite.
Kyle
Hi Kyle
My bootcamp has evolved around team challenges, partner exercises and team games. Most session incorporate these three elements. I have adapted the Bootcamp Alliance workouts to suit my style. I have pencilled in ‘Lunge Day’ so I will let you know how I get on and what adaptations I made.
Leon
Hi Kyle,
Thanks a lot for all the Bootcamp ideas! Question: how would you do with a group of 5 people for exemple? The team of 3 people woild work less than the 2 people team…
In any case, i am swapping the rest for a “rest exercice” like squat hold or plank. Thanks a lot!
Good question.
If I had a spread of fitness levels, I’d have the fittest 2 clients pair up and do the 150 between the 2 of them. Then I’d have the other 3 do the 150 between the 3 of them.