Fitness Education Logo

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.

-Sled push (30 meters)
-15 squats with sandbag
-Sled backwards drag (30 meters)
-15 squats with sandbag.

-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!

Blue Side BG

Fitness Education Online are one of the leading providers in the world when it comes to the professional development of Personal Trainers. We have over 30 registered AUSactive CEC courses.  Click here to check them out!


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.

Follow & Connect

Leave a Reply

Your email address will not be published.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

Recent Post
How much does a Personal Trainer earn in Australia?
How difficult is a Personal Trainer Course?
Everything Cortisol
How to become a Personal Trainer
Everything Oestrogen: Essential Knowledge for Fitness Professionals
Supporting Clients with Endometriosis: Insights and Strategies for Fitness Professionals
The Fitness Pro's Guide to Embracing Period Dysfunction: Why It's a Game Changer
The Hidden Key to Optimising Your Client's Fitness: Tracking the Menstrual Cycle
The PCOS Advantage: A Game-Changing Guide for Fitness
How Long Does a Cert 4 in Fitness Take 
What is the difference between Cert 3 and 4 in Fitness
Osteoporosis: How Diet, Exercise And Lifestyle Can Help Fight Osteoporosis
ANZAC Day Workout
Do you need a Cert III in Fitness before a Cert IV?
How Much Do Personal Trainers Make
How to become a Personal Trainer in Australia
Fitness Registration Bodies in Australia
Fitness Expo 2023
Personal Trainer Cancellation Policy
Adult Exercise Pre Screening Tool
How long does a Cert 3 in Fitness take?
Boxing Bag Workout: The “10, 2, 2”
12 Days of Christmas Workout
Functional Training Circuit for Small Group Training and Bootcamp
Fitness Games for Bootcamp: The “1, 2, 3” Game
Boxing Partner Workout
Boxing Drills using a Resistance Band
Boxing Workout for Bootcamp – “The EMOM”
Is exercise alone enough to lose a significant amount of weight without changing other lifestyle factors?
Boxing Workout for Bootcamp: The “Power / Speed” Drill
Personal Trainer Success Story: Karla on Online learning
Personal Trainer Success Story: Terry “Go for it regardless of your age"
Boxing Drills for Bootcamp: The “4 Combo’s: 4 uppercuts”
Personal Trainer Success Story: Jane Juggling a career and family life
Kickboxing Drills for Bootcamp: “3 Body Rips, 3 Roundhouse Kicks”
Boxing Circuit Workout Ideas: The Agility Ladder Interval Drill
Kickboxing for Bootcamp and Group Fitness: Should I use “Thai Pads” or a “Kick Shield”
Bariatrics 101
What Does Cert 3 In Fitness Allow You To Do ?
How to raise your rates as Personal Trainer
Mastering your day to maximize your efficiency as a Rent Based PT in 2022
Supporting the Bigger Client
Boxing Workout for Bootcamp 15, 30, 45, 60
Boxing Workout Ideas for Bootcamp: “The 2-10’s”
How To Structure a Boxing Workout for Bootcamp
“Exercise Considerations for the Bigger Client”… Health and fitness at any size
Should Women Stop Lifting Heavy Weights During Menopause?
Boxing Circuit Workout Ideas: The “Punch, Run, Bodyweight”
Boxing Courses for Personal Trainers: Should you do one?
How to Become a Highly Profitable Rent based Personal Trainer in 2022!
One Arm Kettlebell Row: 5 of The Best Variations Available
To weigh or not to weigh? Should Trainers Ditch The Scales Once and For All?
5 Questions every Fitness Professional should be asking their female clients... (especially when aged 37+)
How to Run a 30-Day Plank Challenge… Sub30 Style!
How to Help Female Clients Work With Their Hormones
10 Steps To Launch Your Fitness Coaching Business Online
Ep 181: She was told she would be in a wheelchair by the age of 21, now a Personal Trainer
Ep 179: What it takes to become a World Champion in sport and business with Guy Leech
Ep 161: Training Clients With Parkinsons with Jaye Elizabeth Cartwright
1 2 3 185

Want to hear about our latest post, podcast, and bootcamp idea?

Fitness Education Logo White
HomeAbout UsCoursesVIP MembershipBlogPodcastContact UsLogin
Copyright 2022 Fitness Education Online All Rights Reserved
Google Rating
Based on 294 reviews