Six stations under the trees — the classic loop that runs itself once the cones are down.
The Park Circuit
- Bootcamp
- Mixed ability
- 45 min
- Works for 8–24 (two per station is the sweet spot)
- 1 instructor
- Effort 4/5
- Park or pitch
- outdoor
- circuit
- full-body
- stations
- minimal-kit
Kit: 12 cones, 6 mats, 6 dumbbells (5–10kg) if you have them — every station has a bodyweight version. A whistle or timer app you can hear over traffic.
Lap the Loop
Setup: Cones already out in the six-station ring (set up before members arrive — it doubles as your session advert). Group gathers in the middle.
How it works: One easy jog lap of the ring together, then two minutes on the spot: squats to a comfortable depth, arm circles, hip openers, walkout to a high plank and back. Finish with a rehearsal lap — 20 seconds at each station at half effort so every station is taught before the clock ever starts.
Rounds: 1 jog lap + 1 rehearsal lap
What to say
- “Rehearsal pace is teaching pace — I want questions now, not at station four.”
- “Squats: heels heavy, chest proud, knees tracking over the middle toes.”
- “If the ground is wet, tell them now which stations move onto mats.”
Easier
Walk the laps; squats to a park bench.
Harder
Rehearsal lap at three-quarter effort with full-range reps.
Circuit — Round One
Setup: Two members per station, evenly spread. Odd numbers double up at the shuttle. Dumbbells live at station four only; everywhere else is bodyweight.
How it works: 60 seconds work, 15 seconds to move clockwise. Stations: 1 squats, 2 press-ups, 3 shuttle runs between the cones, 4 dumbbell swings or hip bridges, 5 alternating reverse lunges, 6 plank. One full lap of the ring is round one. Walk the inside of the ring the whole time — coach the station in front of you, then drift to the next.
Common mistakes
- Coaching from one spot — walk the ring or station six never hears you.
- Letting fast movers sprint the changeover; the 15 seconds is a walk, not a race.
What to say
- “Press-ups: hands under shoulders, body one straight line, lower with control.”
- “Swings: this is a hip snap, not an arm lift — the bell floats, the hips do the work.”
- “Lunges: back knee kisses the grass, front heel does the pushing.”
- “Plank: squeeze the glutes and the shake means it is working.”
Easier
Press-ups from knees or hands on a bench; shuttles as brisk walks; bridges instead of swings; plank from knees.
Harder
Press-ups with a shoulder tap; shuttles with a turn-and-touch; heavier bell; plank with alternating leg lifts.
Circuit — Rounds Two & Three
Setup: Same ring, same partners. Water bottles to the middle so nobody leaves the loop.
How it works: Round two: 45 seconds work, 15 seconds move — shorter, so push the pace a notch. One minute of water and walking, then round three: 30 seconds work, 15 seconds move, best effort of the night. Call the round style before each lap so nobody paces it wrong. Anyone flagging drops to the easier version, not out of the circuit.
Common mistakes
- Skipping the minute of water between rounds — outdoor groups under-drink in cool weather too.
Rounds: Rounds 2 and 3 of 3
What to say
- “Shorter rounds mean braver pace — empty the 30 seconds.”
- “Form is the ticket to speed; the moment squats go shallow, slow down.”
- “Last lap, pick one station to be proud of and beat your round-one reps there.”
Easier
Keep 45-second rounds throughout and use the moves from the easier list.
Harder
No rest at the shuttle station — it becomes a continuous runner while others change.
Finisher — Bank the Metres
Setup: Ring collapses into three out-and-back lanes, 20 metres each, cones at both ends. Teams of up to eight, one lane per team.
How it works: Six minutes on the clock. One runner per team out and back at a time, everyone else holds a squat position and counts lengths out loud. Every length banks 20 metres for the team. Totals shouted at the end — winning team picks the last stretch of the cool-down. Two minutes to walk it off after.
What to say
- “Run what you can run — a walked length still banks metres.”
- “Squat hold: weight in the heels, chest up, hands off the knees.”
- “Count loud — the noise is the point.”
Easier
Hold a half-depth squat or stand tall with heels raised; walk the lane.
Harder
Squat hold becomes a wall-less chair with arms extended; runners add a ground touch at the far cone.
Cones In, Wind Down
Setup: One slow group lap while nominated members gather a cone each — the tidy-up is part of the walk-down.
How it works: Circle up on the mats. Thirty seconds each: quad stretch, hamstring reach, figure-four glutes, chest opener with hands clasped behind. Finish with three slow breaths together and next week's teaser — same ring, one brand-new station.
What to say
- “Long exhales — leave the heart rate in the park.”
- “Stretch the side that worked; swap without rushing.”
- “Tell them one station they looked strong on — send them home tall.”
Ask the class: Which station would you make harder next week?
Music: Portable speaker if the park allows it, anything steady around 130bpm. Your whistle is the real soundtrack.
ClassPlans programming team
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