Workout: Winded

Time: 45-60 minutes

Equipment Needed: mat, bench or chair, weight, and stopwatch

Warm-up: 5 - 10 minutes 

Run:

Set up markers 100 feet apart from each other. Run down to one marker and then run backwards to the other cone. Continue for 4-5 minutes. 

Rest 3 - 4 minutes 

Perform the following 3 stations moving every 3 minutes to the next station. Perform each station 3 times. Rest 2 minutes between each completion of the 3 stations.

Station # 1: (3 minutes)

• 9 curb/bench jumps

• 9 bench dips

• 9 bench crunches

• 30 second recovery

Station #2: (3 minutes)

• 9 jump squats

• 9 tuck jumps (floor not standing)

• 9 deck squats (can modify with 5 inchworms)

• 30 second recover

Station #3: (3 minutes)

• 9 jump lunges

• 9 snow angels

• 9 bent over rows

• 30 second recovery

2 minutes rest and then repeat 2 more times

Then Complete 2 Sets: 

• 30 second plank

• 30 second cross-over mountain climbers

• 30 second plank

• 30 second recovery

Cool Down and Stretch: 5 - 10 minutes

Photo Credit: Canva by Boggy

Workout: The Twisted Ladder Challenge

Time: 30-40 Minutes

Equipment Needed: A Mat and a Box/Bench to jump onto (optional)

Warm up: (5-10 minutes)

Circuit:

Complete this ENTIRE circuit at one time in your best time possible (with perfect form).  

Use modifications and scale when necessary.

• ½ mile run*

• 10 Starfish situps

• 40 Box Jumps (mod with 40 burpees or 40 step-ups per side)

• 20 Straight Leg Sit-ups

• 30 Box Jumps (mod with 30 burpees or 30 step-ups per side)

• ¼ mile run*

• 30 Tuck Kick Outs

• 20 Box Jumps (mod with 20 burpees or 20 step-ups per side)

•  40 Reverse Crunches

• 10 Box Jumps (mod with 10 burpees or 10 step-ups per side)

• ½ mile run*

*Saara’s note- You can replace the run with another cardio exercise like jumping jack, high knees, butt kicks or burpees 😉 to keep it interesting- 45 seconds to 90 seconds!

Cool Down & Stretch: (5-10 min)

Photo Credit: Canva - Sumners Graphics

Workout: Total Body Tabata Torture

Time: 45 minutes

Equipment Needed: Timer, jump rope, weight or other heavy item

Warm-up & Stretch: 5 - 10 minutes

Tabata Circuits:

Tabata exercises need to be completed for 8 sets (or 4 minutes total). For example: 20 sec box jumps, 10 sec rest, 20 box jumps, 10 sec rest, 20 sec box jumps, and so on until you reach 4 minutes (8 sets total.)

Rest 1-2 minutes between sets.

• Tabata #1: Pull-­‐Ups OR Rows if no access to a pull-up bar (alternate arms every 20 seconds)

• Tabata #2: Squat & Press

• Tabata #3: Jump rope (Singles OR Double Unders your choice!)

• Tabata #4: Wood Chops (Alternate sides every 20 seconds)

• Tabata #5: Bicep Curls

• Tabata #6: StarJumps

• Tabata #7: Jackknives (Alternate legs every 20 seconds)

• Tabata #8: Sprints!

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva - bernardbodo

Workout: Sculpting for Tight Glutes, Hips, & Thighs

Equipment Needed: None

Warm up: (5-10 minutes)

Circuit 1:  Repeat 3 times with minimal rest between circuits

• 20 Basic Squats

• 20 Mountain Climbers

• 20 Walking Lunges

• 10 Burpees

Circuit 2:  Repeat 3 times with minimal rest between circuits 

• 10 Lateral Lunges per side

• 20 Moggle-Jump to Tuck Jump (the set counts as 1 rep) do these in a plank

• 20 Sumo Squat

• 20 High Knees (Each Side!)

Circuit 3:  Repeat 2 times with minimal rest between circuits

• 20 Duck Walks Forward

• 20 Duck Walks Backward

• 20 Jumping Jacks

• 20 Front Kicks (each side)

Circuit 4:  Repeat 1 time with minimal rest between circuits

• 25 Abduction- on each side

• 25 Fire Hydrants on EACH side

• 25 Donkey Kicks on EACH side

• 25 Supermans

• 25 Hip Bridges

Cool Down & Stretch: (5-10 min)

Photo Credit: Canva - Syda Productions

Workout: Awesome Partner Fun & Challenge

Time: 45 minutes

Equipment Needed: A partner, small-medium weight 

Warm-up: 5-10 minutes 

Burpees vs. Plank Partner Challenge: Complete 3 Rounds

• One person holds a plank while the other does 40 regular burpees.

• Each partner needs to do 3 rounds of burpees each.

Rest for as long as needed.  

Individual Challenge:

Complete 2 rounds of the following exercises.

• 10 Rainbows

• 20 Renegade rows (10 rows per side)

• 30 Push-­‐Ups

• 40 Russian Twists

• 50 Wipers

• 1/4 mile run (1/2 forward jog, 1/2 backwards jog)

Cool down & Stretch: 5-10 minutes

Photo Credit: Canva - bernardbodo by Getty Images Pro

Workout: Total Body Blaster

Time: 45 minutes

Equipment Needed: a mat and a timing device

Warm-Up: (5-10 minutes)

Timed: (10 minutes) As many cycles through as possible

• 10 crocodile push-ups

• 10 starfish sit-ups

• 10 regular burpees

1-3 minutes rest

Timed: (10 minutes) As many cycles through as possible

• 10 Bodyweight squats

• 10 Backwards lunge to Nike commercial or just a reverse lunge (10 on each side)

• 20 V-ups 

1-3 minutes rest

Core: 2 sets

• 45 sec alternating Bird Dog

• 30 sec jackknife (left side) -side crunch straight legs

• 30 sec jackknife (right side) -side crunch straight legs

• 30 sec of Reverse Crunches

• 30 sec of oblique Crunches (left)

• 30 sec of oblique crunches (right)

• Cool Down & Stretch (5-10 minutes)

Cool-Down: 5 minutes

Photo Credit: Canva - Matic Grmek from Getty Images

Workout: The Furnace... Boot Camp Style Baby!

Time: 40 minutes

Equipment Needed: light - medium weight

Warm up: 10-15 minutes  

Perform this cycle through following the timed format of 45 seconds work time to 15 seconds rest/transition time.

Complete 2 sets with ample rest in between and a ¼ mile jog.

The Boot Camp Furnace:

• Overhead lunge left

• Overhead lunge right

• Burpees (or swings)

• Kneeling windmill left

• Kneeling Windmill right

• Burpees (or swings)

• Push Presses Left OR Turkish Get‐Up to palm (left)

• Push Presses right OR Turkish Get‐Up to palm (right)

• Burpees (or swings)

• Hip Bridge (repetitions) OR Full Turkish Get­‐Up (left)

• Full Sit-­‐Ups OR Full Turkish Get‐Up (right)

• Burpees (or swings)

1/4 mile jog and recovery in between each set.

Cool down & Stretch: 5-10 minutes

Photo Credit: Canva - Ilona Shorokhova by Getty Images

Workout: Core and More

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

Workout: WICKED CHALLENGE (mostly lower body)

Equipment Needed: A mat or soft surface and a bench or chair

Warm-up: (5-10 minutes)

 Complete this ENTIRE workout at one time in your best time possible.  Use modifications and scale when necessary. It looks easy- but this one is VERY deceptive!

Complete 3 Rounds in your best time possible:

• ¼ mile run run*

• 30 Squat Jumps

• 30 Dips (on a bench)

• 30 Walking Lunges (30 per side)

• 30 Sit-ups

*Saara’s note- we all I know hate running so I won’t make you do it- you can do high knees, but kicks, burpees, jumping jacks or anything else cardio instead for 45-90 seconds instead if you prefer!

Cool Down & Stretch: (5-10 min)

Photo Credit: Canva - Syda Productions

Workout: Agility, Skills, and Sprints

Equipment: Jump Rope, 5-10 lb Weight, and a Stopwatch

Time: 50 minutes

Warm-up: 5-10 minutes - make sure you warm-up well and do some joint mobility too

Complete 5 Rounds:

• 60-sec Double­‐Unders (or single jump ropes if necessary)

• 45 sec Hollow Rock (or plank if necessary)

• 30 sec Squat Hold with Bicep Curl

• 15-sec V­‐Sit hold

• 1‐2 min rest and repeat (total of 5 rounds)

Sprints:

• Set up 2 markers about 50 meters apart.

• Sprint as fast as you can to each marker at EVERY 1 minute interval

• The faster you sprint, the more recovery time you have

• Repeat for a total of 10 minutes

Complete 1-3 rounds of the following:

• 30-sec hot potato (with weight)

• 30 sec around the world left

• 30 sec around the world right

• 30-sec figure 8's left

• 30-sec figure 8's right

Cool down & Stretch: 5-10 minutes 

Photo Credit: Canva - ASphotowed by Getty Images Pro