I would recommend doing a timed circuit. Spend 30-45 seconds on each station then take 15-30 seconds rest in between. Mix some body weight exercises with some running, battling ropes and kettlebells, sandbags, TRX or punching moves. Also, if you have any stationary or spinning bikes available add them to the mix. This will get them going and make it more fun as well. You can only do so many squats, pushups, burpees, jumping jacks, etc. I would do 8-12 stations based on the number of participants and equipment you have at that time.
Always add something completely different in the mix and just watch good things happening. Each participant works at her or his pace and doesn’t get intimidated by others who can perform a number of repetitions faster than them.
Here’s what I would recommend:
10 shoulder tap pushups
12 tricep dips on a bench
15 reps or 20 seconds of weighted step ups on the same bench
next 3 sets of cone relays (lateral movement):
Touch 1st cone back to starting point
Touch 2nd cone back to starting point
Touch 3rd cone back to starting point
All the above and add
5 jumping jacks
10 medicine ball lifts (vary weight to individual)
Round 1 & 2 combined and add
Rope sled pull 45pd weight 4x
Trx Suspension Forward lunges 10
Trx Suspension reverse lunges 10
Trx Squats 15
3 sets of 30 second planks
I think one of the most important considerations is that you always address agonist-antagonist balance. Circuit training is a great way to train, just be sure that you have addressed the possible imbalance. For example, overemphasis on elbow flexors (biceps group) vs the elbow extensors (triceps group.)
Hope this gives you some ideas. Take care.
Here are a few ways to mix up the workout:
1. Perform the exercises in reverse order.
2. Mix up the reps (do higher reps first and decline to lower reps)
3. Pick a “magic” number for the session and have the client perform all exercise to that “magic” number.
4. Perform the complete set of exercises and add a brief bout of cardio after each round or in the middle of each round. (Can be cardio machine based or cardio type moves)
5. You can incorporate Tabata Training (20 seconds of work and 10 seconds recovery, 8x, will roughly take 4 min. per exercise)
6. Perform a time-based circuit rather than counting reps.
7. You can also add in a piece of equipment such as BOSU or stability ball which will change the intensity of the circuit.
To change things up at times for a client who is well conditioned I’ve done a rotating set. For example
Circuit 1: 15 squats & 15 biceps curls
Circuit 2: 15 biceps curls & 15 lunges
Circuit 3: 15 lunges & 15 medicine ball squat to overhead press
Circuit 4: 15 medicine ball squat to overhead press & 15 mountain climbers
etc. finish off with the last exercise being the first one you did
You can repeat the circuits as many times as needed.
It changes things up!