Fun Fitness Games 3
Wow! This is going to be weird but oh so much fun.
I know you get those bootcamp clients who just love to finish the main workout before everyone else and then act all high and mighty as if they hardly even worked out. I sure get’em. So here’s a workout idea for you (and them). Grab your sledgehammer and an appropriate sized kettlebell and issue them this challenge.
Men use a kettlebell weighing 35 + pounds
Women use a kettlebell weighing 16+ pounds.
Have the first person attach the sledgehammer to the kettlebell handle as shown in the video below. Have them “walk” up the handle 6 times. They should finish with the their hands right in front of their face. Have them do 6 deep squats as shown in the video below without dropping the kettlebell. Then have them walk back down without dropping the kettlebell. If they succeed, it’s their opponents turn to do the same for 6 reps If they drop the kettlebell, then they incur “bootcamp instructor wrath” and have to do 10 Burpees. Then you can either have them try again or let someone else go. The idea is to do this challenge in “ladder” format going from 6 reps down to 2 reps.
To make it even more challenging, allow each person:
- 30 seconds to get 6 reps
- 25 seconds to get 5 reps
- 20 seconds to get 4 reps
- 15 seconds to get 3 reps
- 10 seconds to get 2 reps
This will put some extra pressure on them to really focus and use some extra intensity. You can play this bootcamp fitness game for points. If they don’t complete the reps in the suggested time, then they don’t earn a point and the other person tries to earn a point.
So let’s say person #1 completes all 6 reps in 30 seconds. That person earns 6 points. Person #2 only gets 5 reps in 30 seconds. They earn 5 points. Keep playing in this manner until the sledgehammer game is over at 2 reps. Who earned the most points? These creative new activities are sure to keep your bootcampers interested, engaged and coming back for more. Plus they’ll be doing new exercises and getting sore in new places. Too many times we tend to focus on legs and abs in bootcamp training. Every once in a while, it’s good to completely switch things up and stimulate those muscles in a completely different manner.
Another sledgehammer exercise you can use as a challenge is a variation on the plank. Yes, this works the core but it’s so much tougher than the regular everyday plank.
As you can see in the picture above, I’m holding the plank. Now try walking your hands down 3 or 4 “steps” on the handle. Then immediately walk back up. That’s one rep. Go for as many as you can using extremely good form. This is an advanced technique and can be dangerous (tweaked muscle).
Too easy? Try it with one leg in the air, then switch legs. You can use this sledgehammer exercise as a challenge as well. Have a least 2 people go head to head. Have person #1 do 6 reps, then person # 2 do 6 reps. Keep going, if you dare all the way down to 2 reps each. Will either of them be able to do it? I would love to hear how it goes – leave a comment below and share your experience with these drills.
Even if you have the most motivated boot camp group in the world, from time to time it’s going to be tough for them to get out of bed and come to your class.
If you always take your charges through the same sort of routine, they will start to burn out and peel off, one or a few at a time, unless you have fresh fun workouts and fitness games to place before them.
Sometimes these new workouts can take the form of an adventure race you are all going to do together, or a particular weight loss goal. However, there are some mornings when having a new, creative boot camp fitness game can lift everyone’s spirits — and their performance levels as well.
In Sparta and Athens, there was, of course, no cable television; instead, one of the most popular forms of entertainment involved a trip to the amphitheater to watch a tragedy or comedy. If you can find a local amphitheater or even a stadium that allows you to come in and run the stairs, this is a great way to make some Spartans of your own. Have a box of coins (the older-looking, the better) handy.
Start out with a half mile warmup of easy running, at a conversational pace. This is just to wake up the body and get the heart rate up.
Then split your group into teams of four. Make sure that the teams have roughly equal levels of fitness. Each group must complete as many rounds of the following exercises as possible:
Run up the stairs x 5 Push-ups x 40 Body squats x 40 Inverted Rows x Plank x 1:00 (one minute).
Once EACH member of a team has completed that circuit, one member gets to come get a coin from you.
They can do the exercises in any order; while a couple of them are on the stairs, the other two can be doing one of the strength exercises. After 20 minutes, the team with the most rounds has true Spartan glory for the day.
If your group still has energy, pair them up and send them sprinting up those stairs, racing to the top. Have everyone go two or three times. Then cool down with some stretches.
Breakfast at the All-England Club
While you’re not going to break out into a tennis match, you can incorporate some tennis balls into a fun speed workout. Have your charges do a dynamic warmup (high knees, butt kicks, karaoke both ways, toy solider, jogging), while you lay out two rows of 10 cones, with about 10 yards between each cone.
Write an exercise on each of the 20 tennis balls with a black sharpie, and put the balls on top of the cones.
Split your group into two fitness-equal teams, and then put the cones on the balls. Line the teams up at the start of the lines of cones. When you tell them to start, the first member will run to pick up one of the balls in that team’s line.
He brings it back, and everyone on that team has to complete that exercise. After that exercise is done, another member returns the first ball (making sure it stays on top of the cone) and grabs a second one. If you’re feeling really energetic, have the waiting team members do jumping jacks or crunches while they wait.
Here are some ideas to put on the tennis balls:
25 mountain climbers
10 bunny hops
20 body weight squats
10 tuck jumps
1 lap around the entire park
10 squat jumps
20 plank hip twists
10 jackknife for each leg
The losing side has to do 25 burpees!
If you want to take your group to Norway, have them do a team Fartlek run (intervals of sprinting and jogging).
If you want to go back to the Old West, an Indian run is always a good exercise. In groups of at least five, keep the rear person always sprinting around to the front of the group as the rest jog, and you make your way around a track.
Your bootcamp will be much more effective (and successful) if you keep things interesting, and bring new bootcamp fitness games from time to time.
Your clients will enjoy it, and the change in exercises will keep their results sky high.