Boot Camp Madness (for advanced)

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!

< < Previous [Other] pattern - Next [Other] pattern > >

	Main page - Moves - Music - TBB - Wearables!
	Patterns: Disclaimer / Search / Stats / RSS / Add
	View patterns by month March 2011 February 2011 January 2011 December 2010 November 2010 October 2010 September 2010 August 2010 July 2010 June 2010 May 2010 April 2010 March 2010 February 2010 January 2010 December 2009 November 2009 October 2009 September 2009 August 2009 July 2009 June 2009 May 2009 April 2009 March 2009 February 2009 January 2009 December 2008 November 2008 October 2008 September 2008 August 2008 July 2008 June 2008 May 2008 April 2008 March 2008 February 2008 January 2008 December 2007 November 2007 October 2007 September 2007 August 2007 July 2007 June 2007 May 2007 April 2007 March 2007 February 2007 January 2007 December 2006 November 2006 October 2006 September 2006 August 2006 July 2006 June 2006 May 2006 April 2006 March 2006 February 2006 January 2006 December 2005 November 2005 October 2005 September 2005 August 2005 July 2005 June 2005 May 2005 April 2005 March 2005 February 2005 January 2005 December 2004 November 2004 October 2004 September 2004 August 2004 July 2004 June 2004 May 2004 April 2004 March 2004 February 2004 January 2004 December 2003 November 2003 October 2003 September 2003 August 2003 July 2003 June 2003 May 2003 April 2003 March 2003 February 2003 January 2003 December 2002 November 2002 October 2002 September 2002 August 2002 July 2002 June 2002 May 2002 April 2002 March 2002 February 2002 January 2002 December 2001 November 2001 October 2001 September 2001 August 2001 July 2001 June 2001 April 2001 March 2001 February 2001 January 2001 December 2000 November 2000 October 2000 September 2000 August 2000 July 2000 June 2000 May 2000 April 2000 March 2000 February 2000 January 2000 December 1999 November 1999 October 1999 September 1999 August 1999 July 1999 June 1999 May 1999 April 1999 March 1999 February 1999 January 1999 December 1998 November 1998 October 1998 September 1998 August 1998 July 1998 June 1998 May 1998 April 1998 March 1998 February 1998 January 1998 December 1997 November 1997 October 1997 September 1997 August 1997 July 1997 June 1997 May 1997 April 1997 March 1997 February 1997 January 1997 December 1996 November 1996 October 1996 September 1996 August 1996 July 1996 June 1996 May 1996 (earliest)	View patterns by type Body Sculpting Cycling BoxAerobics Stability Ball Step Hi/Lo (floor) Abs Quad Step Warmup/Cooldown Double Aquatic Funk Slide Other