.

Runyaway Bootcamp

This is the RUNYAWAY BOOTCAMP, where fitness is our goal and it is achieved through a range of fun and challenging activities designed to promote a healthy lifestyle and put your body to the ultimate test.
Doing a bootcamp is a great way for you to kick-start your new healthy habits or to challenge your body to something new and exciting. It is also a great way for you to achieve those all important health goals. Bootcamp can help you to improve your overall fitness, help you lose those unwanted kilos, Increase your strength and power and make you feel more comfortable with yourself!
Aside from the physical improvements that we guarantee you will see, Bootcamp is a great place for you to meet new, like-minded, fitness loving people who will help push you to the limit in our gruelling 6 Week bootcamp. These people will become your team and your partners in training and will serve as motivation in those times when you think you can’t move another inch!
Runyaway bootcamp incorporates all types of activities aerobic style activites like hill runs, sprints and skipping as well as some bodyweight and resistance exercises like rope pulling and tyre flipping, Push-ups and Sit-ups, squats and lunges. Also, don’t forget TEAM COMP FRIDAYS where it’s time to find out who the most driven team is competing in activities such as simple relays, military style obstacle courses and the all time favourite TUG-OF-WAR!!!

Runaway’s BOOTCAMP will push you to your limits, and you will see results! Come down and sign up for the 6 week program and get started with a life changing experience!

6:15 – 7:15am and 6:30 – 7:30pm Mon/Wed/Fri

Bootcamp Structure

Mondays: Cardio Circuit
Mondays cardio circuit is designed to improve your overall cardiovascular fitness and health by challenging your body to reach its limits through a range of tough running, sprinting and climbing activities with a partner, as well as using some interesting equipment to keep things fun. Stations will last 5 minutes each alternating on/off with your partner.

• FitBox – Combination of boxing on hand held pads with a partner and quick sprints and ab crunches/push ups/star jumps
• Hill Runs – Sprint up and back down hill inclines alternating between you and your partner, resting only as long as it takes your partner to complete the run.
• Mountain Climbers – A gruelling Leg and cardio exercise in which everyone will start in a push up position and alternate bringing knees to their stomachs as fast as possible for 30 seconds and 30 seconds rest (30/30).
• Skipping – 5 mins continuous to begin and as confidence and skill increases we will introduce intervals – 30sec speed skipping, 30 sec double jumps
• Step Ups – Beginning with left or right leg alternate pushing up through the leg and lowering back down through the same for 30 seconds work, 30 seconds rest.
• Rope Whips – Participants will hold a large long rope in each hand attached to a stable object (tree, tyre, bench etc.) and proceed to whip each rope alternately in an up/down fashion for 30/30
• Tyre Course and Ladder Runs – on the up lap, stepping as fast as possible between each rung in the ladder and coming back hopping from tyre to tyre as fast as possible resting only as long as your partner or participant in front takes to complete the course.
• Burpees – Starting in the Push-Up position thrust the feet forward towards chest, then jump as high as possible, landing and thrusting feet out behind so that you finish in the push up position – this is one burpee.

Wednesday: Stations
8 Separate stations, participants perform activities at each station as indicated for 5 mins per station, 30 seconds on 30 seconds rest. The activities in this workout are aimed at improving the participants total body strength and tone as well as helping to improve overall fitness through a full body workout. Station activities will include:

• Boxing – Combination of different boxing techniques for 30/30.
• Plank – Hold/shuffle – Holding a plank position (legs extended balancing on elbows and toes) hold for 20 – 30 seconds then shuffle in the plank position 10m to the right hold for another 20 – 30 seconds and then sprint back to the start position. Repeat this to the left on the next one.
• Ladder Runs – Stepping as fast as possible between each rung in the ladder
• Lunge/Squat/Split Jump – Supersets of ten lunges, ten squats and ten split jumps (starting in lunge position, jump and land in opposite lunge position) with 20 seconds rest before repeating. Continuing for the full 5 mins.
• Rope-Tire Pulls – Attach rope to light tire and pull it all the way in as quickly as possible, alternate between partners for 5 mins.
• Medicine Ball Throws/Slams – Holding Medicine Ball above head, arms extended bend explosively at the hips and throw the ball into the ground, catching on the way up, chest pass the ball to your partner (about 2m away) and they will repeat. Continue for 5 mins.
• Push-Ups and Sit-ups – 30 seconds PU, 30 seconds SU for 5 mins. No rest.
• Sandbag Hill Runs – Holding sandbag on shoulders run up hill as fast as possible and back down. Swap with partner resting only as long as it takes for them to complete the run.

Friday: Team Comps
Exercise Competitions with a focus on teamwork and team building. On this day participants will separated into two teams and participate in friendly games designed to promote strength, fitness, muscle tone and friendship. Activities will include:

• Tyre Flipping Relays – tyre lying flat, flip from one side to the other as fast as possible over a 20m track until the entire team is finished.
• Linked hill runs – With the entire teams arms linked together run as fast as possible up and down the hill. First team down to the bottom, still on their feet is the winner. RMEMEBER you are only as fast as your slowest runner.
• Small obstacle courses – small military style courses, with ladder runs, tyre hopping, rope pulling, push ups, sit ups and much more designed to challenge how tough you really are.
• Indian File Races – The two teams line up next to each other in a single file and the race starts at the blow of a whistle, the last person in the line runs as fast as possible to the front, once they get there the new last person repeats, this is repeated until the whole team is back to its original order.
• Rope Pulls – See who has the most muscle, pulling in our monster ropes as fast as you can, beware the tyre at the end – too much speed and no brakes could end in disaster for some.
• Tug-of-War – The original test of team strength, who is the toughest? Pull until your opponents fall over to show them what you’re really made of!!

Download BootCamp Flyer