TEN BOOTCAMP WARMUP IDEAS
Warming up is obviously very important physically, but in a group training environment it provides the perfect opportunity to introduce new clients to the group, break the ice and allow everyone to get to know each other a little bit better. Use these warm up activities to create a sense of camaraderie and 'esprit de corps' among the group. This element is absolutely vital to conducting successful and memorable outdoor training sessions. Fun warm ups really set the tone for the workout. Do not skip over this vital opportunity to give your clients a truly rewarding exercise experience. Emphasise interactivity, crack jokes, lighten the mood and use everyone's name a lot.
1. Big Letters
Everyone in the group spreads out, leaving about 2 arm lengths distance from the nearest person. Start by getting everyone to jog on the spot slowly and punch their arms out in front while you explain the warm-up: Imagine the first letter of your first name written out on the ground in front of you. It is about 4m high. Follow the outline of the letter by running over it while facing the same direction - this means going forward, backward, sideways and "jumping" on any dots. Repeat for each letter in your first name. Instead of names you could use calendar months, celebrity names, geographical locations, movies, favourite '4-letter' words etc. Gradually increase the intensity by doubling the size of the letters or duck walking out the letters.
2. Ball Throws
Partner up the participants and give each pair an air-filled ball. It can be a soccer ball, tennis ball, rugby ball, volley-ball etc. It doesn't matter. Start passing the ball back and forward between pairs. We will gradually introduce more complex movements but explain that if the ball is dropped on the ground both people must stop and do 10 star jumps. Be creative with the throwing progressions. Here are some suggestions:
One handed throws and catches, clap your hands before catching the ball, touch your head before catching, t