What an awesome workout! Bootcamp utilizes strength, endurance, balance, athletic drills, and most importantly unity...I set the class up in 2 sections - one for stations (2 minutes at each station - total 6 minutes); one for "recovery" activities (2 minutes) (and warmup/cooldown/stretch)...
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**(wts&tubes) xxxxxxxxxxx(benches-6)
with u [] [] [] [] (risers-6)
"recovery"
c/d xxxxxxxxxxx(benches-6)
Stretch
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(put tubes and weights off to the side - these will be utilized for the "recovery" portion)
Divide participants into 3 teams - remember # and when time for interval fall in line accordingly...
with U - 7-10 minutes - your choice (I utilize squat step outs in this portion)
1st set - Jumping jack - 2 minutes} 16 slow jax; 16 tempo; 8 move up; 8 move back; jack and jab in a circle pattern; 8 tempo
*takes us into Interval I*
2 minutes each - total 6 minutes
1st row vertical benches} on step - alternating lunge tap
backs
Risers}weave run around
2nd row vertical benches} hop overs
**RECOVERY** 2 minutes CHEST
Go to area and grab tube; put behind back hold handles
and push out for chest work - alternating right/left 8
counts; together 8; alternating right/left 6 - together 2; 8
tempo; 8 presses; 8 tempo- repeat
*takes us into Interval II*
2 minutes each - total 6 minutes
1st row vertical benches}straddle downs
Risers}suicides (start in with u area and run to 1st
riser - turn, run half, turn - go to 1st riser, turn and
sprint back - next goes)
2nd row vertical benches}fast feet (legs outside of
bench - fast feet run down..)
**RECOVERY** 2 minutes FRONT/BACK DELTOIDS
Go to area and grab weights; alternating front; together;
alternating 6; together 2 (repeat pattern as above); for back
of deltoid - correct position - wide arm flys
*takes us into INTERVAL III*
2 minutes each - total 6 minutes
1st vertical benches} alternating squat hopovers
Risers}hopscotch
2nd vertical benches} alternating squat side leg lift
squat hop overs
**RECOVERY** 2 minutes SIDE/TOP DELTOIDS
Go to area and grab weights; alternating side; together -
same pattern; for top - press ups
Now it is time for endurance/balance 4 minutes - (squat sets}wide squats - lift knee - each side 8 times then alternating for 8; same pattern squat front kick; same pattern roundhouse kick; narrow squats 8; wide squats 8 - then power squats for 8; march it out)
Followed by a cardio set 2 minutes - (jump rope}singles, doubles, single single double, heels front - singles, doubles, single single double, kick front, jogs, power jumps)
Followed by cooldown/recovery (2 minutes each) - biceps - same pattern as recovery above; triceps - same pattern)
Pull out the mats and do erector spinae work 2 minutes; then abd work (detailed) 2 minutes
And lastly....
The much deserved STRETCH! :-)Make it loooooong and good!
Viola!