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.