Winter Olympics Bootcamp Workout

February 14, 2010 by  
Filed under Bootcamp Workouts

Have you been checking out the Winter Olympics?

I was looking at all of the events and it gave me this crazy idea to create a “Winter Olympics Bootcamp Workout“.

You can do this with your clients and I bet they’ll love it. You can even “team them up” into different countries and give out gold medals and awards.

Here’s how it goes:

We start with the Moguls Warmup.

I chose the moguls for warm-up,  because that’s where the skiers do all those crazy moves and look really mobile.

Jumping Jacks
Duck Unders (step to the side squat down and duck under as you move)
Stickups
Seal Jumps (like jumping jacks, but cross your arms in front of you)
Pushups (tell your clients they all wiped out and have to do pushups)

Next, we move into the first event – The Ski Jump
10 second hold in the bottom of squat and then do a vertical jump
Repeat 3 times, then move to…

The Downhill Ski Race
1 Long Jump
10 Squats
1 Long Jump
6 Walking Diagonal Lunges per side
Long Jump
20-30 second squat hold
Repeat 3 times.

Give out a gold, silver, and bronze to the people who made it the furthest.

Gold medal awards and water break

Next up, we move to Speed Skating Strength Training
Skater Jumps or Lateral Lunges (depending on fitness level)
Pushups (another wipe-out…so do pushups to practice getting up)
Lunge Jumps or Reverse Lunges (depending on fitness level)

Take another water break if you need to…award some medals if you want, and then move to more strength training, this time courtesy of a weird sport…Curling.

The Curling Strength Circuit
Lunges (because the lunge low when they throw the rock)
Spiderman Climbs (again, because it helps get in that low position)
Close-grip Pushups

Now here are two optional exercises you can add in…

Sweeping (this is a bit of trick…but let’s say your gym needs a cleanup, you can give everyone a broom to cleanup, and tell them its just part of the curling circuit!)

Curls (curlers love to drink beer, so your campers can do dumbbell or band curls to practice for post-game beverages)

Take another water break.

Optional: Hockey Strength Circuit (Uses db or kb)

If you have access to equipment and your campers like heavier resistance training, you can do the following exercises:

Split squat (to build strong skating muscles)
1-Arm Standing Shoulder Press (to practice raising your stick in the air after you score a goal)
Row (to strengthen your upper body & grip for hockey fights)

Figure Skating Bodyweight Strength Circuit

Now we combine bodyweight exercises for strength and finesse…

Reaching Lunge
1-Leg RDL
Pushup or Dip or Overhead Press
1-Arm Band Row

Take another water break.

Sliding Sports Circuit
Bobsled Push (For this, you’ll need a “prowler sled” or a punching bag or weight plate that can be pushed across the floor to simulate the start of the bobsled race)

Then you’ll follow that with a:
Stability Ball Plank or Plank (to simulate holding your body in the luge position)

And then flip to the side for:
Side Planks

Next up, the plain ol’ weird Biathlon (a combination of cross-country skiing and shooting). We’ll modify it so that we do:

Shuttle Sprints (in place of the skiing)
Plank (to simulate the shooting position)

And if possible, add in some type of skill component to simulate the shooting…perhaps you train folks in a gym where there are basketball nets…so have them shoot free throws…or bring in a Supersoaker…no wait, bad idea. But I’m sure you can come up with something.

Water break, cool down, awarding of more medals, and closing ceremonies.

***************
I’m sure your campers will have a blast with that. It’s a great workout, and you’ll probably have some even better ideas than that.

Let me know what other events you come up with,

Craig Ballantyne, CSCS, MS
Author, TTBootcamp Workouts

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