This week’s workout is made up of a couple of drills sent in by Kjell Stoddard Crowe. Kjell was our Featured Designer on BootCraft last month and shared with us 12 drills.

If you’re not familiar with our workout design tool called BootCraft, check it out.

5s and 50s

Length: 60 minutes

Equipment needed: Dumbbells, Kettlebells, Mats, Medicine Balls

Warm Up

Spend 10 minutes with a warm up of your choice.

Main Drill

This drill combines a 5x5x5 drill with a Chipper  slotted in between for awesome 3 part strength and conditioning workout.

Part 1: 5x5x5

To set up the 5x5x5 drills, create 5 stations in a row 5 metres apart. Clients will work from one end to the other, once clients get to the end they must run back to the start.

Place cards with the following exercises at each station:

1. Push Ups
2. Jump Squats
3. Rolling Get Up
4. Mountain Climbers (5 each side)
5. High Knees (5 each side)

Part 2: Chipper Ladder

Campers complete all exercises in a row.

50 Ball Slams
40 Sit Up with twist
30 Squat Thrusts with DB
20 Jack Press
10 Manmakers
20 Rows
30 Broad Jumps
40 Kettlebell Swings
50 Walking Lunges

Part 3: 5x5x5

Change the station cards to these exercises:

1. DB Punches (5 each side)
2. Heavy Goblet Squat
3. Deadlifts
4. V Ups
5. 10m Shuttle Run

Finisher

To finish things off, run campers through this musical finisher: “I Wanna Dance With Somebody” by Whitney Houston

Use the song cues below to change exercises through out the song:

Start of song: Jumping Jacks
First Verse: “Clock Strikes” Push Ups
Chorus: Star Jumps
Second Verse: “I’ve been in love” Mini Jump Lunges
Chorus: Star Jumps
Bridge “Somebody, who”: High Plank Rotation
Chorus: Star Jumps
Talking Part: Speed Skaters
End “Don’t ya wanna dance, say ya wanna dance”: Free style dance with whole group until the end of the song

About Kjell

While I used to run my own outdoor boot camp business, I now am part of a local gym that has me running the class 3 days a week. I have dedicated myself to being a beacon of light in an industry that is body obsessed, ridden with relentless pressure, and confuses people about how they should look , what to or not to eat, or what they should be doing to keep fit. I believe in being healthy and strong, rather than some unrealistic beauty standard shown in the media.

I am proud of being able to manage my home/kids and still find time to get out and do the thing I love, which is training and empowering women through health and fitness.

About BootCraft

BootCraft is kind of like Netflix for bootcamp drills. I created it as a way for trainers to quick search and find a drill that’s a perfect fit for their session.

With nearly 400 drills and growing in the database, you’ll be able to give your clients plenty of variety and re-inspire your bootcamp planning brain.

Don’t spend hours and hours planning your sessions, sign up here.

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.