This week’s workout is the last workout in the a highlight reel of our previous Bootcamp Ideas Competition winners because tomorrow this year’s competition opens!
This workout is an entry from the 2012 competition from Rubin Allen of Rubin Allen PT.
Check back tomorrow for details on how to enter the 2017 Competition and see what prizes are up for grabs!
Time: 60 minutes
Equipment: Kettlebells, Medicine Balls, Mats, Interval Timer
Warm Up (10 mins)
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 seconds:
Round 1: Jumping Jacks. Then 30 seconds rest.
Round 2: Jumping Jacks, Push Ups. Then 30 seconds rest.
Round 3: Jumping Jacks, Push Ups, Squat Jumps. Then 30 seconds rest.
Round 4: Jumping Jacks, Push Ups, Squat Jumps, KB Swings. 30 seconds rest.
Round 5:Jumping Jacks, Push Ups, Squat Jumps, KB Swings, Plank. 30 seconds rest.
Round 6: Jumping Jacks, Push Ups, Squat Jumps, KB Swings, Plank, MB Slams. 90 seconds rest.
Then come down starting with MB slams and getting rid of Jumping Jacks. Continue until you reach the last round which will be 30 seconds of MB slams.
Domino Drill (10 mins)
Have the campers form a circle.
Have everyone perform a hand walk out (inchworm) 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.
Finisher (3 mins)
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.
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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