Kemme Fitness

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Scavenger Hunt

   You will see that this workout can be altered easily to fit anywhere.  The basic concept is to have a sheet of paper in several different locations (I had 15 locations). On each sheet of paper is the following 4 things:

#1 Name of the location you are at

#2 Exercise to perform

#3 Name of next location

#4 How to get to the new location

        For Example, the sheet I used had the title of BASEMENT NORTH,  where you would have to do 20 CLOSE GRIP PUSH UPS, and then go to the 3RD FLOOR SOUTH STAIRWELL, and you got there by a JOG.  Once you got to the 3rd Floor South Stairwell, you would see another sheet taped to the wall. As you can see, there are some great possibilities here. To get you started, I will put the 15 sheets I had displayed.

        I used 6 floors on the south stairwell and the 6 floors on the north stairwell (about 150 feet from the south stairwell), along with a cardio room, an upper weight area, and a lower weight area.

 SHEET #1
Upper Floor Weight Room
15 Pull ups
GO TO: Lower Floor Weight Room
METHOD:  Inch Worm
 
SHEET #2
Lower Floor Weight Room
20 Physioball Knee Tucks
GO TO:  Cardio Room
METHOD:  Squat Walk
 
SHEET #3
Cardio Room
25 – each side – Medicine Ball Sliders
GO TO:  2nd Floor North Stairwell.
METHOD:  Jog
 
SHEET #4
2nd Floor North
30 Burpees
GO TO:  Basement North
METHOD:  Jog
 
SHEET #5
Basement North
20 Close Grip Push-ups
GO TO:  3rd Floor South
METHOD:  Jog
 
SHEET #6
3rd Floor South
20 Muslim Prays
GO TO:  Basement South
METHOD:  Bear Walk
 
SHEET #7
Basement South
50 Air Squats
GO TO:  4th Floor South
METHOD:  Sprint
 
SHEET #8
4th Floor South
20 Hindu Push-ups
GO TO:  Main Floor North
METHOD:  Jog
 
SHEET #9
Main Floor North
20 Core Burpees
GO TO:  4th Floor North
METHOD:  Sprint
 
SHEET #10
4th Floor North
50 Leg Lifts
GO TO:  2nd Floor South
METHOD:  Jog
 
SHEET #11
2nd Floor South
5 Crab Walks  (back & forth on landing)
GO TO:  Sub Level 1
METHOD:  Bear Walk
 
SHEET #12
Sub Level 1 South
5 Frog Jumps (back & forth on landing)
GO TO:  Sub Level 1 North
METHOD:  Jog
 
SHEET #13
Sub Level #1 North
20 Tuck Jumps
GO TO:  3rd Floor North
METHOD:  Sprint
 
SHEET #14
3rd Floor North
40 – each side – Slalom Jumps
GO TO:  Main Level South
METHOD:  Jog
 
SHEET #15
Main Level South
50 Jumping Jacks
GO TO:  Upper Floor Weight Room
METHOD:  Jog
 
 
 
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1 Comment»

  Lawrence wrote @

Unfortunatly I did not have enough time to finish this one. I had to end a little bit earlier than normal to go back to … work 😦 I will say that this workout was a very good one. As Px it may be a little too long for anyone trying to do it on the noon hour break. So I would suggest a) leaving out a few stations, b) shortening the reps of the exercise at each station, or c) keep as written but ensure that you have enough time slotted out for your workout.

This was also a down fall of my own dream inspired workout. Killer workout – not enough time over the noon hour to complete it.


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