Scatter Gun Workout

Author: Mark Pearce

I like workouts that include a mix of strength and cardio and this is a great one that will appeal to most people no matter what their strengths are.  But on the flip side of that theory, there will always be something that will push people out of their comfort zone which is always great.  There’s also a lot of getting up and down off the ground which is a greatly underestimated movement for functional fitness too and I try and incorporate it is most of my sessions.

SCATTER GUN WORKOUT (approx. 30-40 mins)

No Equipment Required

Really simple to set up and run with whole group completing same exercise for 60 seconds and then bomb bursting off to a point and back before completing the next exercise.

  1. SQUAT & SQUAT JUMP
    RUN
  1. WALK OUT WITH PRESS UP
    RUN
  1. ALT. SINGLE LEG HIP THRUST
    RUN
  1. PLANK SPLIT JUMPS
    RUN
  1. FAST FEET ON SPOT WITH COACH CALLING SQUAT/JUMP RANDOMLY
    RUN

Complete 3 rounds, no rest between exercise but a good 2 minutes rest between rounds.

Trainer Notes:

  • Be creative with the running aspect. Most boot campers come to bootcamp to avoid monotonous exercises like lots of running so vary the distance and take advantage of any hills/stairs you have around.  You can even combine routes, e.g. Run to tree, then to lamppost then back.

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Mark Pearce

Owner/Manager at MAP Fitness Training

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