You're killing us!!

Thanks to all of you for sharing your great ideas....they make my job so much easier! Hope this inspires at least one in return. I use this for my bootcamp class at least twice a month and always get the same reaction "You killed me yesterday"

Warm up = 3 minutes jog and stretching

I.

5 minute jog with surges. I use a stop watch and every 45 seconds I blow my whistle and have them pick up the pace to almost a run for the last 15 seconds. Do this for the whole 5 minutes.

II.

We split into groups of 3 and line up at one end of the gym. Have them decide in their groups who is 1-2-3. Do the following drills with 1's going first then 2's and so on...

• 1. Sprint to the end of the gym
• 2. Sprint back to start
• 3. Suicide drill (just like in sports conditioning)
• ** Send the next group when the ones in front of them are half way through recovery isn't too long!!
• 4. Walking lunges to the end of gym
• 5. Frog hops back
• 6. Suicide drills
• 7. Side shuffle to end of gym
• 8. Side shuffle back
• 9. Suicide drill
• 10. Jog backward to end of gym
• 11. Jog backwards to start
• 12. Suicide drills
• 13. High knees to end of gym
• 14. High knees back

III.

Back to jog for 3 minutes with the surges every 45 seconds. I know 3 minutes doesnt' sound like a lot but with what we just did before, believe me, it's enough!!

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