Fun Workout Ideas 5
Not only do I have a little bootcamp at my church, I work as an outdoor educator with a year round camp and retreat center. I know you like wacky fitness games as I have the ebook of yours (Bootcamp Fitness Games). Here is one (Rubber Chicken Baseball) that I do at the camp and then used it for bootcamp.”
WACKY IS RIGHT
I’ve gotten a lot of fun feedback from those of you who have been running your own bootcamps over the years. You’ve told me how including fun games in your bootcamp is now a must and that the biggest rule that we’ve all learned is to KEEP IT SIMPLE.
We’ve learned not to get too complicated with exercises or rules. Keep the activities short, keep the energy high. Know when to move on to the next game or activity – always leave your people wanting more, not wondering when it’s going to be over 🙂
Having said that, here is ..,
RUBBER CHICKEN BASEBALL
(Anne says “at bootcamp we used a medicine ball.”)
HOW TO PLAY:
- Two teams of equal number.
- Team A will line up one behind another and Team B is just together.
- Hand Team A a rubber chicken or med ball. A designated player from Team A is to throw it as far as he/she can.
- Team B is to run to where it landed then line up and begin passing it over under over under to the end of line (or side to side as shown below)
- Meanwhile Team A has made a circle and someone is running around it and slaps the one hand that is held out. “One” is yelled and they keep running around and keep counting the runs, example – “Two”, “Three”, “Four”, etc. UNTIL they hear “Chicken” yelled out by the other team.
- When Team B has reached the last player, they then throw the object (med ball or rubber chicken) as far as possible.
- Team A must all run to it line up and pass over under or side to side and back until the end of the line is reached.
- While Team B is now running around the circle and counting their runs until Team A yells “Chicken” throws it and so on.
- A new runner should be selected each time and the runs are cumulative.
- The game ends at a set # of runs or when time is called.
The funny thing about it is that if you don’t say anything, most groups make a big circle like holding hands when they could just bunch up in a tight one.
We use this as a team builder for a low challenge course at camp then talk about who was the leader, the importance of communication. My ladies at church were breathing hard and laughing.
Hope it makes sense and maybe you will try it sometime. Good for all ages and fitness levels.
Now can you imagine being out at a park playing this game? You’re throwing a rubber chicken around, running, circling up, counting and then yelling “Chicken”!
That’ll keep the neighbors talking… 🙂
Amazon has rubber chickens just in case you can’t find one. Currently, their around $6.00 and shipping is free.
Have a great day!
I dug up this crowd pleaser yesterday, used it in my own training and decided that it was worth sharing with you.
It’s called “Eleven” and here’s how you do it:
- Lying on your back, legs together, straight up in the air, lower slowly over 10 seconds until your heels are just above the ground
- Hold for 10 seconds
- Reverse crunch x 1 rep
- Lying on your back, legs together, straight up in the air, lower slowly over 9 seconds until your heels are just above the ground
- Hold for 9 seconds
- Reverse crunch x 2 reps
- Lying on your back, legs together, straight up in the air, lower slowly over 8 seconds until your heels are just above the ground
- Hold for 8 seconds
- Reverse crunch x 3 reps
- Lying on your back, legs together, straight up in the air, lower slowly over 7 seconds until your heels are just above the ground
- Hold for 7 seconds
- Reverse crunch x 4 reps
Continue on in this manner until you get to 1 second and 10 reverse crunches.
Below is a video that I made to help understand how this works for you visual folks.
Before doing this, because it’s so concentrated on the core and lower back area, you definitely want to stretch out the core and lower back. Some people may complain that it hurts their lower back but that’s because they should:
- Place their hands underneath their butt while doing the exercise
- Take a break during the exercise and join back in when they are ready. Over time their lower backs will become strong enough to endure the entire set
- BE AWARE THAT THIS IS A DECEPTIVE EXERCISE. YOU MAY NOT FEEL IT TODAY, BUT YOU MIGHT IN 24 HOURS. START WITH 5 REPS OR LESS
To make it even more advanced, simply add ankle weights OR you could up the reps and call it “Fifteen”, “Twenty”, etc.
INCLUDE THIS MINI-WORKOUT INTO A FULL WORKOUT
You could create a full body workout with this drill (“Eleven”) by adding the following:
- 40 body weight squats
- 30 sledgehammer strikes
- 20 push-ups
- 10 pull-ups, ring rows, or body weight “pull downs” where you lie face down and simulate the pull down motion. Keep you legs off of the ground while doing this to make it harder.
- 1 minute walking lunges out, 1 minute walking lunges back
REPEAT AS DESIRED reducing the reps to 30, 20, 10, 5, 30 sec out/30 sec back and of course include the “Eleven” drill in there.
There! You’ve got a full bootcamp workout ready to rip!
FITNESS WORKOUT IDEAS
The above is an example of the types of workouts that you get with Fitness Workout Ideas Volumes 1, 2 and 3. These are actual workouts that I’ve used in my own bootcamps since 2005. They’re proven and they work.
Fitness Workout Ideas Volume 1 includes 20 workouts with short helpful videos to fill in the gaps.
- First Light
- Land Assistance
- and 17 MORE!
Fitness Workout Ideas Volume 2 includes 15 workouts with videos.
- Lock In
- and 12 MORE!
Fitness Workout Ideas Volume 3 includes 20 MORE workouts with videos.
- The Russians Are Coming
- The Rain Workout
- and 17 MORE!
Currently, Fitness Workout Ideas Volume 1-3 are included as FREE BONUSES when you grab my Bootcamp Fitness Games product.
Read all about how you can get 76 bootcamp games and workouts here!
Failure is success in progress.
By now we all know that fun plays a big role in keeping our bootcampers motivated and enthusiastic. But before we jump right in here are several tips to consider when implementing bootcamp fitness games into our workouts.
- One of the most important ingredients to running a successful “general” fitness bootcamp is to keep an atmosphere where everyone feels comfortable with their own current level of fitness and ability. Nothing wrong with friendly competition just try to keep it fun and fair.
- Take safety precautions to prevent injuries and accidents. I heard a loud “pop” once during a routine warm up in my own bootcamp. Next I saw a lady writhing in pain on the ground as she had popped something in her ankle. As an instructor or coach, it’s important to be a “broken record” and tell people over and over to start off slow – even during warm ups.
- Establish a regular routine. Warm up, dynamic activity, game, workout, cool down is my routine. I try to steadily build intensity, raise heart rates and then slowly bring them down again during the cool down. Mixing it up is important, but this is my basic workout formula.
- Keep directions simple. Use cues and keywords in your verbal descriptions.
- Provide visual demonstrations as a lot of people are visual learners – particularly in the early morning hours when your clients may still be waking up..
- Make sure everyone is participating. There’s no benefit to just standing around watching. Have them do jumping jacks, squats, planks or wall sits while they are waiting their turn.
- Avoid activities that are too advanced or complicated. If your bootcamper feels confident about her abilities, she’s more likely to keep actively participating in your program.
- Balance your fitness game activities. Switch up partners, teams, running, strength, and length of time regularly.
- Offer praise and reward for teamwork, positive attitudes, good sportsmanship and effort. Winning is cool, but it’s not the main focus.
- Bootcamp training should be a positive experience for your bootcampers, the bootcamp instructor should be enthusiastic about what they are doing. This is a great opportunity for your bootcampers to fall in love with fitness and get them on the path to lifelong exercise!
Don’t be afraid to play very basic games with your clients as a lot of them are de-conditioned, have less than average hand-eye coordination, space awareness, body coordination, balance, listening skills, and participation skills. Bootcamp fitness games don’t always have to be of the highest intensity. Have fun with the basic games as well.
Here’s a video of a very basic boxing drill that you can use in your bootcamps. The owner instructor, Julia Feighner is an undefeated amateur boxer with a record of 10-0. She has the class do 2 minutes of this drill which is fun and is a great warm up. Check out the more experienced ladies in the background. Watch their footwork – this drill will definitely get your heart rate up. Also, pay attention to how much laughing you can hear during the drill!
Above all, take a deep breath, have fun, laugh and create a fun workout program that gets results!
P.S. Avoid the “Boring Bootcamp” mistake in your fitness boot camps and watch your clients have fun, get great results and tell all of their friends about your bootcamp! Ready to use boot camp games for trainers and coaches! 60 day money back guarantee! Go to http://www.bootcampfitnessgames.com to see all that you get!
Here’s a great bootcamp warm up or workout idea.
Choose seven ab exercises such as:
- Ankle Wiggles
- Bicycle Crunches
- Toe Touch
- Scissor Kicks
Do 10 reps of each exercise without rest in between exercise. When finished, do 30 seconds of burpees, squat thrusts, squat jumps, shadow boxing or some other cardio exercise. 70 reps of abs + 30 seconds of the cardio exercise = 100. Repeat this 3 times for a total of 300.
Now, if you want to create a challenge out of this, do one of the following:
- Divide your bootcamp group up into teams, do the 7 ab exercises as a group. Once each team starts the 30 seconds of cardio (burpees), have each person count the number of reps that he or she gets in that 30 seconds. At the end of the 30 seconds, have one person from each team get the total number of reps performed as a team. Which team wins? Go to the next 100 and do the same thing. Change out burpees with squat jumps or something else. Which team wins this time?
- Do the same as above but as an individual challenge. Who wins?
- Do the same as above but as a partner challenge. Who wins?
- Do the same as above but as a 2 person team challenge. Which teams wins?
- At the end of each 100 add 100 body weight squats. So the total body weight squats will be 300 once the workout is complete.
These types of activities are what make bootcamp workouts so much fun. It’s like playing and field day – remember field day from elementary school?
Having fun allows you as a coach to hold a major advantage over other types of fitness activities in your community. Yes, the above warm up or workout is tough and effective BUT it’s sure to bring out the competitiveness in your bootcampers in a fun way. And of course, make sure to shoot a quick video for your youtube channel of this. Fitness is visual and when you capture this on video, you’ve captured the most powerful testimonial for your business that you can capture.
Have a great day!