Fitness Education Logo

Workout Idea: STOP & GO

November 16, 2020
2 minute read

One of the biggest challenges when designing bootcamp sessions is juggling trying to push people to
get a good workout but also taking into consideration what could be a large group of people who
may all have different fitness levels and levels of experience.
All my sessions try to take this into account, trying to avoid stations/workouts that make it obvious
that someone may be a lot fitter than someone else, i.e. if you just run a standard 20 rep station,
Dave might be embarrassed that that Carol has finished 2 mins before he did.
This session takes this into account and ensures that in the main workout, each section is run
independently and continuously so members have no idea how many rounds each other is doing.
Welcome to….

STOP & GO
The setup of this session requires 3 cones lined up in a line, approx. 10m apart. Repeat this for each
person.

Warm Up/Workout 1
Shuttle Run – continuous for 60 seconds on each round
Round 1 – complete 3 cone shuttle run with 1 burpee over the top of each cone. I.e. run to 2nd
cone, complete one burpee, run back to cone 1, complete 1 burpee, run to cone 3, complete 1
burpee, run to cone 1, complete 1 burpee. Repeat this for 60 seconds.
Round 2 – same format as round 1 but instead of a burpee complete a laying 360 roll every time you
reach a cone.
Round 3 – walk-out and press up at each cone
Round 4 – star jumps x10 at each cone
Round 5 – tombstone at each cone

The main Stop & Go session uses the same cone set up…

The two end cones are where the member will do a stationary exercise. The exercise is the same
each end but changes each round and so does the method of getting from cone 1 to cone 3.

Workout Idea: STOP & GO img

Training Notes;

  • To avoid lots of confusion and ‘dead time’, avoid explaining all the exercises involved in one go, explain the format and the first pair and just use the rest time between each round to explain the next pair.
  • Although the exercises are not that complicated and pretty standard, the trainer needs to be pushing everyone on and encouraging as it’s a tough grind of a workout.  So be very vocal, help everyone out, ensuring you mention everyone’s name and giving loads of praise. 
  • The point of this session is avoiding it being obvious if people have completed more rounds that others but there is no harm in going up to the people you know are competitive and telling them to count the rounds they do and try and beat it the next time to add a bit of personal competition.

Thank you for checking out  Fitness Education Online Blog!

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 CEC courses Click here to check them out.

Feel free to join our Free Facebook Group with over 14 000 other Fitness Professionals Click here to Join

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: Marc Pearce
Owner/Manager at MAP Fitness Training
Follow & Connect

Leave a Reply

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

Recent Post
How to Become a Group Fitness Instructor in Australia
Does an Exercise Science Degree Qualify you as a Personal Trainer in Australia
Best Personal Trainer Insurance Options in Australia (2024 Version)
5 ways to support weight loss and maintain muscle mass
Ep 317: Fat Loss During Menopause with Benjamin Siong
Ep 316: Calories in vs Calories out - fact or fiction with Benjamin Siong
What is SIS30321? Exploring the New Standard in Fitness Certification
Ep 315: Fat Loss Myths with Benjamin Siong
What is a Gym Instructor?
Ep 314: Nutrition Fundamentals for Lifters with Eric Helms
Ep 313: Perth Fitness Business Conference with Dan Williams
Ep 312: How to use technology to help clients with behaviour change with Josh Buss
Ep 311: Saskia Jordan - Winner of the New Zealand Up and Coming PT of the Year
How much does a Personal Trainer earn in Australia?
Ep 310: Running a seniors fitness business with Meg Stickl
Ep 309: How to add a Kids Fitness component to your fitness business with Manny Laris
Ep 308: How to get into Corporate Wellness with Debbie Bellinger
Ep 307: Debate: Free vs Paid Marketing - which is better? with Jono vs Susan Baxter
Ep 306: How to run a kids fitness program with Emma McCann
How difficult is a Personal Trainer Course?
Ep 305: Training Women – Anatomy and Biomechanical Differences with Kayla from AWPT
Ep 304: How to generate more referrals with Dr. Suzan Baxter
Ep 303: How Jacob went from a struggling PT to being one of Australia’s top online coaches with Jacob Sutton
Ep 302: How to train young athletes with Trent Pirihi
Ep 301: How to scale to 6 figures online with a done for you program with Steve Papps
Ep 300: How to become a kids yoga instructor with Loraine Rushton from Zenergy Yoga
Ep 299: How To Avoid Client Injuries with Physiotherapist Chris Bryceson
Ep 298: How Personal Trainers can make more money by working less by Matt Dart
Everything Cortisol
Everything Oestrogen: Essential Knowledge for Fitness Professionals
Ep 287: How to protect your voice as a fitness professional with Noelle Nocciolo and Ashley FitzSimmons-Olsen
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
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
Does a Certificate III in Fitness Qualify You to Train Kids?
1 2 3 102

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

Fitness Education Logo White
Menu
HomeAbout UsCoursesVIP MembershipBlogPodcastContact UsLogin
Copyright 2022 Fitness Education Online All Rights Reserved
|
Google Rating
5.0
Based on 306 reviews
js_loader