This is another winner of a workout created by Rubin Allen for our bootcamp workout competition. I was initially concerned that clients would find this workout repetitive however it ended up being a favourite! Try it out if you haven’t already, see what you think.
Ask any questions you have for Rubin in the comments below.
Goals: Muscular Endurance
Time: 60 minutes
Equipment: Kettlebells, Medicine Balls, Mats, Interval Timer
Start with mobilising the joints with shoulder shrugs, arms across the body, above the head then step back then jogging round a square get them doing a sports specific warm up with breast stroke, front crawl, back stroke, passing the imaginary rugby ball to the sides, archery, ice skaters, boxing to the front, above and to the sides, side stepping etc
If it’s a new group blow a whistle and have every one sprint in for a handshake and back then dynamic stretching.
1ST DRILL (4 mins)
Place 2 sets of cones 12 metres away from each other. Have the campers line up at the starting point then explain as soon as they start, the clock is ticking they must run out perform 5 squat thrusts and then run back and lie down on their fronts and on every 25th second they repeat.
Carry this on for 4 minutes. Very challenging.
ACCUMULATOR (25 mins)
This is an add on circuit every exercise to be performed for 30 secs:
- Jumping jacks. Then 30 seconds rest.
- Jumping jacks, push ups. Then 30 seconds rest.
- Jumping jacks, push ups, squat jumps. Then 30 seconds rest.
- Jumping jacks, push ups, squat jumps, KB swings. 30 seconds rest.
- Jumping jacks, push ups, squat jumps, KB swings, plank. 30 seconds rest.
- Jumping jacks, push ups, squat jumps, KB swings, plank, MB slams. 90 seconds rest.
Have the campers form a circle. Have everyone perform a hand walk out apart from one member who performs 5 burpees then sprints around the outside of the circle and back into position then the next camper goes and so on.
Have the campers pair up and perform a side plank opposite each other whilst interlocking their fingers. Have them push against each other with their hands for a minute each side.
Image: Hamad AL-Mohannna
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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.
Awesome! I just might have to sub this one in for tomorrow’s class!
That 1st Drill would be tough – run, squat thrusts, run, lie down – Eeek!
The Accumulator looks similar to one we used to do, only the entire class (1 hour) was built on Add-Ons. For example, the first set would be 10 Alt Lunges followed by 1 minute of Jacks. Set 2: 10 Alt Lunges, 10 Squats, 1 minute of single leg hops (30R/30L). Set 3: 10 Alt Lunges, 10 Squats, 10 Deadlifts, 1 minute cardio….
Question regarding the Domino Drill – Am I understanding that this is a partner drill where one is performing a hand walk out while the other does the 5 burpees & then sprints outside the circle? What do the hand walkout people do while they wait for the burpee people to get back?
What does your whole workout look like.. (your add-ons).. looks like a great workout!!
Rubin Allen says
Re the domino drill
Everyone in the circle performs continuos hand walk outs till it’s there turn to do the burpees and sprint ,when it’s gone full circle your done!If you have a large group just reduce the burpees
I used the domino drill the other day and it was so fun. The way we did it was the person to the right of the one doing the burpees and running walked out inchworm style into a plank and then held plank the person to their right started after they did and so on- so we really looked like dominos which made it fun. When the runner returned we stood up and started it again. Your position in the circle determined how long you had to hold the plank. When the person running returned the person to their left would start the burpees and they would be the first in the circle to walk out into a plank.
Nancy Eisenman says
I had my ladies do this boot camp Saturday morning. I thought it went very well and was fun too! We were are sweating A LOT! I made a modification to the Domino Drill. I had the group do various exercises (each one different) while we waited for the boot camper to do their burpees and run around the circle back to their spotI made a couple of modifications. For example here are the exercises we performed while waiting: Walking plank (elbows to hands), hip bridges, floor jacks, bicycle crunches and stationary spidermans. We just repeated them as necessary.
I also changed the accumulator which I love, love, love to the following exercises: JJ, MC, Squat Jumps, Plank Rows, Plyo Lunges and Med Ball Slams.
Great workout!! Thanks so much. So far all of the workouts I have tried from your web site have been great!
For your accumulator exercise variations, what is MC?
Anne Schmidt says