When you have a large group (command PT) and have to do a workout formed up on a field in a circle or other type of formation, coming up with exercises to do is not necessarily that difficult because you are fairly limited to pushups, squats, a variety of core exercises, lunges, and maybe pullups if you have enough bars. Here is a series of warmups that can be ideal for smaller groups prior to a weight room workout or can be used multiple time to create a workout.
Check out these different choreographies of exercises that yield a good overall result with group PT:
Jumping Jack / Pushups - Jumping Jacks mixed with other exercises for a warmup is a classic (but a little boring way) to build up the reps of the workout:
- Repeat 10 times
- Jumping Jacks 10
- Pushups 10*
*You can add in abs of choice after pushups, or on leg days replace pushups with squats. OR on full body days do all the above: Pushups 10, Squats 10, Abs or core exercise 10-20.
You can mix in toe touches when transitioning from jumping jacks to pushups, stay in the plank pose for a minute, and add a variety of different pushups (wide, regular, close hands) each round of this to break up the monotony.
The Running PT Pyramid – This is quickly becoming a classic as it can be modified with any exercise and you can use the short runs (25-50 yards) as ways to add dynamic stretches or tougher exercises like bear crawls, fireman carries, or other injured man drills.
- 1 Pushup – run 25-50 yards
- 2 Pushups – run 25-50 yards
- 3 Pushups – run 25-50 yards
Keep going up to 10 and back down to 1 to complete 100 pushups and 19 short runs. Or keep pushing yourself and the group on the field or basketball court up to 20. Once you hit 20, that is plenty as it is 210 pushups.
Here is where this one gets fun: You can replace pushups with burpees, squats, pullups (on one end of a field and another exercise 25-50yds away).
You can also alter the travel method: Replace jogs or sprints with burpee broad jumps, bear crawls, walking lunges, fireman carries, farmer walks, or other dynamic stretches if you are focusing on warming up or cooling down. Depending on the group, this “warmup” can quickly turn into a workout that is sufficient for most PT groups.
Of course, you can always go on the 10-15 minute jog or bike ride to complete a warmup, but the ways listed above, if done for a short period of time, as a full body warmup method that will prepare you for any follow-on event like lifting weights, longer runs, a ruck, or a tougher PT Pyramid Progression – See all 5 options for ideas. The rule is to warmup the body and muscle groups being used in the future workout by getting the blood pumping to those groups. That IS a warmup.