October 3

9 Awesome Group Workout Ideas For A Better Bootcamp

0  comments

Fun group workout ideas can be hard to come by. Thats why I recommend using a workout builder like the Workout Design Club

There are well over 2500 fun group workout ideas inside the WDC that you can mix and match to design your sessions in minutes. 

In just a few clicks, you can have your weekly workouts planned in around 20-minutes, freeing up countless hours for more important tasks. 

Today I want to share 9 group workout ideas with you. 

fun warm up games

A Quick Way Generate Tons Of Fun Group Workout Ideas

1. I'm not sure if you know, but I run a free facebook group called Unique Bootcamp Workouts. This is where group trainers come to share their best group workout ideas. It's a great place to learn about different drills, and to interact with like minded group fitness trainers. Click here to join

Once you're in the group, post a question, for example. 

group workout ideas

This is an easy way to generate fun group workout ideas, and get help with whatever you need help with.

Don't be shy. The group only works if trainers share their best ideas. So pop into the group now and again and share your ideas. 

You can also use the search function inside the group to search for different type of workouts. I.e., Finisher drills, partner workouts, team workout etc.

You can also tag me in the group if you have any questions. 

How To Spice Up Your Group Workout Ideas With Fun Bootcamp Exercises

2. I've been experimenting with a new exercise (I call Gorilla combo), with my all time favourite piece of fitness equipment. My 15k slam ball. Check out the video below to see it in action.  

Round 1: Complete 25 reps as fast as you can for time. In round 2, 3 and 4 do the same (25 reps). The goal in round 2, 3 and 4 is to equal, or beat your time in round 1. Here's the catch, each time to fail to equal or beat your time, complete 10 burpees. It's a good incentive to put in the work.

Here's another very tough drill using a slam ball. I have completed this workout many times, and it never gets easier. 

3. Complete normal slams and burpees for 1-minute each x10 rounds straight through by setting your interval timer for 20 rounds of 60 work seconds, 0 seconds rest. 

Group Workout Ideas Based Around The EMOM Protocol

4. EMOM is a type of interval training workout where you complete an exercise for a set number of reps within each minute for a set number of minutes. For example. 10 Burpees every minute on the minute for 10-minutes. 

EMOMS force you to work hard in a short time frame, and I love that. Over the years I have come up with many different EMOM formats, one I want to share with you today. This one is called EMOM drop sets.

Instead of completing a set number of reps within each minute as described above (10 Burpees every minute on the minute for 10-minutes). We start the reps much higher, then drop down as we go. 

Here's an example: 

  • Minute 1: 16 burpees
  • Minute 2: 15 burpees
  • Minute 3: 14 burpees
  • Minute 4: 13 burpees
  • Minute 5: 12 burpees
  • Minute 6: 11 burpees 
  • Minute 7: 10 burpees
  • Minute 8: 9 burpees 
  • Minute 9: 8 burpees 
  • Minute 10: 7 burpees

The key to EMOM drop sets is to start on a manageable number of burpees and work down. That might be more than 16, or less depending on your fitness level. Always include the push-up with each burpee if you're able. 

If you're training a mixed ability group, start by setting the reps as follows.

  • Beginners: Work down from 10 reps. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • Intermediate: Work down from 13 reps. 13, 12, 11, 10, 9, 8, 7, 6, 5, 4
  • Advanced: Work down from 16 reps. 16, 15, 14, 13, 12, 11, 10, 9, 8, 7

If you have beginners who are unable to complete the burpee exercises. Change to a different exercise and set the reps differently. I.e. You can choose squats and start the reps as 15 and work down. 15, 14, 13 etc. 

Conclusion: I have found EMOM drop sets to be a lot more intense than a  traditional EMOM, so give it a go with your clients and see how you get on. 

How To Creating Group Workout Ideas Around The Prowler Buggy

group fitness workouts sled

5. Last year I went to the UK to visit my Dad. Luckily, the local gym is well equipped, so I managed to get in some good workouts. 

I also hooked up with my sister who is also a fitness trainer. She has some awesome group workout ideas, so it's great to swap. 

To my surprise, they had a prowler buggy, which I pretty much abused. It's a fantastic bit of kit. It even has gears, so you can increase or decrease the difficulty when pushing or pulling with the attached rope. 

The best way to use the Prowler Buggy in a group fitness class is to include it as a circuit station. You can..

  • Push it (walking) with heavy weight
  • Push it (running) with light weight (extremely demanding)
  • Lengthen the rope fully and pull it towards you

They also had a really good selection of slam balls which I also love throwing around. Here are a couple of slam ball drills I completed. 

6. Drill 1: Complete 1 slam, then pick the ball up (chest hight) and push it forward as far as you can. Repeat for 100m at max effort. It's a killer. 

7. Drill 2: Complete 1 slam then sprint 20 metres and back x10. After each sprint, add an extra slam. 1, 2, 3, 4 etc until you get to 10. 

Bootcamp Training Ideas Using Shuttle Sprints

Group workout ideas bootcamp

8. I play football for Aston Vinuela, my local Spanish football team. During pre-season training we do a lot of shuttle sprints, which are great for. 

  • Developing strength, speed, and power
  • Improving heart health
  • Blasting fat
  • Building mental toughness
  • Etc.

Here's a drill I put the lads through. I call it, recovery sprints.

  • Complete 15m shuttle sprints for 10 seconds followed by a 5-second walking rest.
  • Complete 15m shuttle sprints for 20 seconds followed by a 10-second walking rest.
  • Complete 15m shuttle sprints for 30 seconds followed by a 15-second walking rest.
  • Complete 15m shuttle sprints for 40 seconds followed by a 20-second walking rest.
  • Complete 15m shuttle sprints for 50 seconds followed by a 25-second walking rest.
  • Complete 15m shuttle sprints for 60 seconds followed by a 30-second walking rest.
  • Complete 15m shuttle sprints for 70 seconds followed by a 35-second walking rest.
  • Complete 15m shuttle sprints for 80 seconds followed by a 40-second walking rest.

For every 10 seconds that is added to each round, the rest period also increases by 5 seconds. It's a powerful drill.

I love testing out group workout ideas on the lads, because it helps me to see what works, and what doesn't.  

Courage Based Group Workout Ideas Only The Brave Will Take On

group fitness workouts challenge

9. One evening I was messing around with a dice when a crazy idea popped into my head. And stupidly, I followed through with it. It's called the courage test, and here's how it works.

The Courage Test: Roll a dice then add two zeros to the number you rolled. I.e., roll 4 = 400. Complete that many burpees. 

Trust me, it take a lot of courage to roll that dice because you could get it easy and roll a low number, or you might be unlucky and roll a high number. There is only one rule. You must honour your first roll. 

I rolled a 4, so I complete 400 burpees. 

Just to let you know how much courage this test takes. I sent it to over 4000 fitness trainers on my email list, and only 4 completed it. One poor soul rolled a 6. Ha ha! (was my response). Evil! 

Want More Fun Group Workout Ideas 

I completed my first outdoor training qualification (training in different environments level 3) in 2009. Ever since I have been obsessed with creating fun group workout ideas, so trainer like you can run a popular bootcamp, and have more fun doing what you love.

If you'd like to know how the WDC works, watch the video below.  




Tags


You may also like

7 Fun Ideas For Bootcamp Workouts

7 Fun Ideas For Bootcamp Workouts
Leave a Reply

Your email address will not be published. Required fields are marked

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}