Bootcamp Workout Ideas by Garry Robinson - HTML preview

STAR CIRCUIT #2

Category: Circuit

Set up the stations as per Star Circuit #1.

Round 1 - Agility Loop - 10mins

Start by having the participants complete a few 'agility loops' by running from their start cone to the centre and back out to the next cone in a clockwise direction. Focus on accelerating and decelerating between the cones. Change direction from clock-wise to anti-clockwise every 2 or 3 minutes and introduce exercises at the stations as follows:

Blue cones       - execute 1 squat

Red cones        - execute 1 push-up

White cone       - execute 1 squat + 1 push-up

As the round progresses, increase the intensity by adding an extra rep at each cone.

Round 2 - Main Segment - 15 or 20mins

In pairs - partner A runs right around outside of the star while partner B does as many repetitions of the exercise assigned to that station as they can while their partner runs. Once both partners have completed a set each, they move on to the next station. Change direction of travel every 5 minutes.