This week was the week of fast workouts. Twice my main drills finished a little too soon leaving me to make up a finisher on the fly.
It was a good reminder of a rule I used to use:
Always plan more than you need.
It’s easy to cut back on a workout if it’s too long or to just not do the finisher you had planned, it’s much harder to come up with something on the fly while also trying to give each client the attention they need.
Here was my line up for the week:
This was week 2 of 4. Click on a drill name to see the original drill.
|Warm Up||Mobility Circuit (see notes)||10 min||Exercise Practice (see notes)||10 min||Circle of Cardio||10 min|
|Main||Five Rounds Fit||31 min||Strength Drill Circuit||25 min||Big Oval Circuit||25 min|
|Finisher||–||Furiosa Slam||5 min||Quick Ladder (see notes)||5 min|
Monday 19/9 – Five Rounds Fit
Number of clients: 4
The way it works is I set up 5 stations, each with a different drill. Clients spend 5 minutes on each station with 1.5 minutes rest between each station. They do each station just once each (hence 5 rounds). I want to do a little more of a write up on this in the future along with some drills I’ve been using.
Warm Up: Mobility Circuit
I created this warm up just for this workout. Clients do each exercise for 6 reps twice through.
- Yoga Push Up
- Frog Squats
- Walk out to Plank
- Warrior Lunge
- Cat Camel
- Side to Side Squat
Main Drill: Five Rounds Fit
I just added this drill as an extra drill this week. I ran the workout as written.
Finisher: No finisher needed. It’s pretty much a workout of finishers.
Wednesday 21/9 – Strength Drill Circuit
Number of clients: 9
Warm Up: Exercise Practice
Because this workout had so many exercises and I didn’t want clients to be waiting around for me to demonstrate them so I used versions of them for our warm up. Here’s what I did:
- Suicide runs w/ 5x star jumps each run
- Using coens instead of weights: frog squats, squat hold figure 8s, push up with fake renegade row (no weight)
- Then 10 reps each of reverse crunches, flutter kicks, supine circle kicks, plank w/ reach
- Finally we did 3 reps together of 8 count burpees to learn the movements
Main Drill: Strength Drill Circuit
The only change I made to the version on BootCraft was changing the third exercise on the Kettlebell station to 1 Arm KB Rows.
Finisher: Furiosa Slam
The Main Drill finished 5 minutes early so I had to come up with a finisher on the fly. I’m really pleased with how it turned out!
Friday 23/9 – Big Oval Circuit
Number of clients: 1
Warm Up: Circle of Cardio
I did this as it’s written.
Main Drill: Big Oval Circle
I changed both some of the exercises and the distance between the stations for this. We used one end of a soccer/football field.
Finisher: Quick Ladder
Again my drill finished early, but that was possibly because I just had one person. The workouts tend to go faster with a smaller group. I ran a simple ladder drill.
- DB Squat Press x 10 (minus 2 reps each round)
- Crunches x2 (add 2 reps each round)
For a total of 5 rounds.