Boot Camp Madness (for advanced)
This is a
[Other] pattern from
www.turnstep.com.
(pattern 12991)
Hey everyone. Thanks for all the great boot camp ideas! Here
is what I have...
My class seems to like station work. I usually do an aerobic,
followed by an anaerobic (so they can catch their breath). I
usually have 1 of the stations be the station that determines
how long each station lasts... the quicker they get through that
station, the quicker they move on (and the happier everyone is
with them!).
Here are some of the stations I do that you may not have
seen:
- 1. Put 4+ balls on one side of the room. One partner has to
get each ball seperately and run it to the other side of
the room, then go back for the next one. When they finish,
the other partner goes. (I usually use this station to
determine when we can move to the next station. If this
station is ever empty, I call on the more advanced
participants to do it a second time.)
- 2. Wall jumps. Face the wall and touch the wall as high
as you can, as if blocking a volleyball. Sometimes, I make
them put a piece of tape up on the wall to see how high
they have jumped and see if their vertical jump has
improved.
- 3. I bring bikes in the class and make them do a heavy
standing sprint (they stand so they don't have to adjust
the height of the bike).
- 4. Sprint to wall and back 1+xs. Shuffle to wall and back
1+xs. Run backwards to wall and back 1+xs. Cross over run
to wall and back 1+xs. We have stairs right outside of
room leading to a track. I have them run up and down the
stairs 2xs, and get the runners on the track (from another
station) and bring them down... if they forget the
runners, they have to go back and get them (they never
forget!).
- 5. 10 Mountain climbers (put your hands down on a bench,
and move your feet back and forth, towards your hands -
heads up!), followed by 5 pushups. Repeat until next station.
- 6. Get in dip position. As they come up from the dip, have
them lift their right arm and left leg and touch them (then
switch on the way up the next time).
- 7. Get on a bench, and quick lunge side to side 16+ times.
Then get off to side and do a squat with one leg on bench,
jump up and turn in the air so other leg is on top of
bench in other direction, squat... repeat 4+ xs. Then, get
back to the side of the bench and hop back and forth over
the bench 8xs. Repeat all until next station.
- 8. Ski hop. Basically this is a side step, except you jump
from side to side as far as you can. Land with only your
outside leg on the ground, holding the other up. It is
actually harder if you go slower and get further down into
a squatting position when you land.
- 9. Reverse plank. Get on your hands and feet (belly facing
up), making a "table top". Now lift one leg up and down
8+, then bring that same leg in and out 8+, and finally
swing it out to the side and back 4+. Switch legs. (I
sometimes do this as a group to make sure everyone is
doing it right AND to make sure they keep their butts up -
not losing their table shape.)
- 10. Squat down with a weight-training ball, then jump up
as high as they can lifting the ball up (or throwing it in
the air to partner, but make sure they catch it right...
"giving" with the ball and not bending at their back to
catch it).
- 11. Have everyone lift their bench above their head. Do
10+ overhead presses. Then bring it down to the side (10+
on each side). Then bring the bench down and so bicep
curls with it. Then hold it out in front of you (bring it
out and in). Hold it out, and lift it up and down.
- 12. Get everyone together in a circle facing outside. Make
sure they have a wide enough space between their legs so
they can all squat. Everyone squats down and holds it
while passing a strength-training ball around. Make sure
the ball goes in both directions and everyone stays in a
squat.
- 13. Everyone runs up to the track. They have to sprint
the "long run" and walk or jog the curve... they can ONLY
walk the curve if they give me a full sprint down the
long run!
Sometimes I do stations and then a quick "Survivor Series". I
split the class up and have them go through notecards with a
bunch of different things on each card. Either, I mix it up
beforehand, and they pick from the top (the groups do it in
different orders). Or, I lay them all out and let them
eliminate each one in any order they want. I do remind them
that they want to mix the aerobic and anaerobic so they are not
stuck with all high-intensity or muscle-burning at the end.
Sometimes I do only aerobic station work, and have everyone
come in for an anaerobic between each station. Then they work
harder on their anaerobic because they know I see them. The
more cheaters I have, the more running we do at the end of
class.
Gosh that was long! I hope you learned something new... I
know it is hard to come up with new ideas when you have been
teaching awhile!!! Thanks ya'll. Enjoy!
Please keep the ideas coming!
Added by
Karen Simmons
at 3:10 PM on Wednesday, March 26, 2003 EST.
Add to favorites (view favorites)
From: Winston Salem, North Carolina (USA)