BootCraft

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Workout Type
  • AMRAP
  • Chipper
  • Fun
  • Intervals
  • Boxing
  • Circuit
  • Buy In
  • Tabata
  • Low Impact
  • Strength

    Equipment
    • Exercise Bands
    • Cones
    • ​Benches
    • Deck of Cards
    • Kettlebells
    • Battling Ropes
    • Truck Tyres
    • Car Tyres
    • Dumbbells
    • Sleds
    • Suspension
    • Medicine Balls
    • Dead Balls
    Length
    • 60 minutes
    • 45 minutes
    • 30 minutes
    Group Size
    • 5 or less
    • 6-10
    • 11-15
    • 16-20
    • More than 20
    Other
    • Indoors
    • Outdoors
    • Hills
    • Partner
    • Time
    Include
    • ​Warm Up
    • Game
    • Main Drill
    • Finisher

    Results:

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    Warm Up

    10 Minute Warm Up​

    Spend 1 minute on each of the following exercises:

    ​1. Squats

    2. X Squats – touch the ground at the bottom of the squat, reach for the sky at the top

    3. High knees

    4. Kneeling stand ups – kneel on the ground, using a lunge technique stand up, kneel down again, repeat

    5. Yoga push ups – do a pushup, go into downwards dog, do another pushups, continue

    6. Mountain climbers

    7. Push up arm circles – start in a push up position, keep your body ridged as you life one arm and make a circle, repeat with the other side

    8. Bent knee squat thrusts – a squat thrust is a burpee with no jump, do not fully extend the legs at and point (keep the knees bent)

    9. Side to side squats

    10. Shake it all out – quite literally

    10 minutes

    Game

    Reverse Races

    Get into groups of 3 campers. Each group has one person facing the finish line while the other two are facing away from the finish line. All three campers have their arms linked together.

    Each group of three campers line up side by side at a starting line. The finish line can be anywhere from 20 to 50 metres away.

    On the coaches “Go!”, each groups centre person, with arms still linked runs to the finish line as quickly as possible. Their group members will be running backwards while they run forwards.

    Repeat with walking lunges.

    5 minutes

    Main Drill

    Decathalon

    This is a self paced workout. Clients have 10 exercises to do with varying amounts of reps, they must complete all repetitions of all exercises in the allotted time.

    Clients have the choice to choose their own level of difficulty. Of course, don't be afraid to send a client to the next level if you feel like they're not working hard enough. The 10 exercises/drills can be completed in any order.

    35 minutes

    Drills Reps/Distance
    Level 1 Level 2 Level 3
    1 10m of high knee running followed by 10m travelling jump squats 5 times 8 times 10 times
    2 Burpees 30 40 50
    3 Commando Push Ups 30 40 50
    4 Band Upright Rows 40 50 60
    5 Band Bicep Curls 40 50 60
    6 Super Girls 20 each side 25 each side 30 each side
    7 Sumo Walk 30m 40m 60m
    8 Walking Lunge 30m 40m 60m
    9 Band Rows 40 50 60
    10 Run 1000m 1500m 1500m

    Finisher

    Reverse Tabata Sprints/Plank Mash Up

    ​Instead of regular tabata where you are active on the 20 second interval and resting on the 10 second interval, with reverse tabata you are active on the 10 and resting for 20.

    So your rounds will look like:

    • ​20 sec rest
    • 10 sec sprinting shuttles
    • 20 sec rest
    • 10 sec hardstyle plank
    • 20 sec rest
    • 10 sec sprints
    • 20 sec rest
    • 10 sec plank
    • repeat 3 more times

    5 minutes

    Total time + 5 minute cooldown = 60 minutes

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