Time: 45-60 minutes
Equipment Needed: Bench of chair and a stopwatch
Warm up: 5‐10 minutes
Circuit #1: Perform the following exercises for the number of reps stated.
30 Jumping Jacks
30 Reverse Lunges (alternating sides)
30 Knees to Elbows
20 Jumping Jacks
20 Reverse Lunges (alternating sides)
20 Knees to Elbows
10 Jumping Jacks
10 Reverse Lunges (alternating sides)
10 Knees to Elbows
3 minutes rest
Circuit #2: Divide your campers into groups. Have them do each station for 3 sets performing 45 seconds of work/:10 seconds rest. Rest 2-‐3 minutes between each set.
Bench Dips
Spiderman Plank
Box Jumps -‐ use jump boxes, benches, or the curb Suicide Push-‐ups
Pulse Squats/Quick Squats
V Jumps
3 minutes rest between sets
Circuit #3: Tabata set.
Perform 20 seconds of wind sprints with 10 seconds rest for 8 sets (4 minutes).
Circuit #4: Perform 60 seconds of the exercises below with 15 seconds rest in between. 3 sets.
60 sec Plank
15 sec Recovery
60 sec Mountain Climbers
15 sec Recovery
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva - Jacob Lund