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Easy 3-Station Circuit Workout Idea for Your Bootcamp

August 29, 2017
4 minute read

G’day guys! It’s Travis here today and I’m here to talk to you about circuit workout ideas.

Before we dive into circuit workout ideas for bootcamp, I wanted to talk to you about something I’ve been excited about for a while. The day has finally arrived! Tonight it’s the school show and my year 3 class will be dancing and performing.

As I was saying a few weeks ago, I’m a primary school teacher and we have this school show which is happening tonight at 7 pm. The theme is creativity and the concept I have chosen is music as an artistic expression and how we’ve listened to, shared and socialise with music throughout history. Starting from the 50s, moving to the 80’s and then ending with 2000.

So the kids will be dancing to: The twist for the 50s, Smooth criminal for the 80s and Happy for the 2000. I think school shows are a great opportunity for parents to see their kids in action and also a great opportunity to have some fun and let kids be kids. Backstage we have suspenders, Michael Jackson’s silver sparkly hats and happy colourful t-shirts. PS: the glittery party hats was a bad idea, note to self: glitter sticks everywhere!

Anyways, today I’d like to share with you a 3-station circuit workout using sleds, sandbags, kettlebells and battleropes. We’ll stay 3 minutes in each station, and we’ll do 2 laps for the whole circuit. The rope will be the timer for all the other exercises.

Station 1: SLED AND SANDBAG
-Sled push (30 meters)
-15 squats with sandbag
-Sled backwards drag (30 meters)
-15 squats with sandbag.

Station 2: KETTLEBELLS
-Kettlebell deadlift walks to halfway (15 meters)
-15 kettlebell swings
-Kettlebell lunge walks (rest of the way – 15 meters)
-15 kettlebell swings

Station 3: ROPE (5 rounds: 25 secs on, 10 secs off)
-Round 1: Double low waves
-Round 2: Alternating waves
-Round 3: Star jumps
-Round 4: Alternating waves with a side lunge
-Round 5: Big power slams

Check out the full workout below:

What is Circuit Workout?

Circuit workout is a method of fitness training that that involves performing a consecutive series of exercises one after the other with short rest periods in between. One circuit is when all of the exercises have been completed once.

A circuit usually consists of 6 to 12 exercises with different targets for conditioning. It could involve strength training, resistance training and/or cardio. The nature of this workout is perfect for athletes in training, people rehabilitating their injuries or those who want to lose weight.

Benefits of Circuit Workout

The quick pace and varied nature of exercises in circuit workouts puts the body on a unique kind of (good) stress. This stress prepares the body in an all-around manner, making it one of the best body conditioning techniques.

Other than that, the following are what makes circuit workout good for your students:

  1. Provides maximum result within a limited time

People typically do not have hours on end to spend at the gym, so it can take a while for them to achieve their goals. But with circuit training, they can get to as many or as few exercises as they can and achieve a full-body workout.

  1. Gives the benefits of cardio and strength training in one session

Cardio and strength training, when taken separately, have different purposes. But when combined, they become the ultimate weight loss solution. Cardio burns extra calories and gets the heart in great condition while strength training sculpts the muscles. By choosing the right drills for your class, they can get both of these in every circuit workout session.

  1. Improves your metabolism

The fast-paced and non-stop nature of circuit workouts means a person’s heart rate is up throughout the circuit. As a result, their metabolism spikes, burning fat while building their strength at the same time. What’s more, there’s also the afterburn effect, which means an increase in metabolism an hour up to 72 hours after exercise.

  1. Can be highly personalised

Whether your class is composed of beginners or workout connoisseurs, or if they were previously injured and rehabilitating, they can do circuit workouts. It’s easy to modify the exercises included in one circuit so they can perform the ones that fit their needs.

  1. Helps break up the monotony of exercising

Running on the treadmill or doing weights every week can be boring. But you can break up the monotony and give a more exciting class or bootcamp with circuit workouts. The format is flexible, with endless options for exercises. You can stick to one routine for a while then change it up after some time.

That is all for today, thank you for watching and now I’d love to hear from you. What combinations would you do for a 3-station circuit workout? Comment below. If you want to get 5 Tips to Grow Your Bootcamp for FREE click here.

And don’t forget Fitness Education Online’s Bootcamp Fitness Courses. With these, you can learn how to hold a fun and safe outdoor fitness bootcamp where you can give your students ideas about the best exercises for their circuit stations.

Join us today!

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About The Author: Travis Mattern
Co-founder and Director at Fitness Education Online

Travis is the co founder and director at Fitness Education Online. Fitness Education Online are one of the leading organisations in the world when it comes to providing CEC courses for Personal Trainers. Check out their website below to see their range of Fitness Australia registered courses.

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