Lynne's Sports Camp # 2

Greetings All!! It has been a long time since my last entry. I hope you are all doing well. To everyone that emailed me after my last entry - I apologize for taking so long to do another one!! Here ya go. I have been doing a boot camp class outside (6-7 AM). These are some of the drills we do. Our facility has a large parking lot, stairs, and a hill behind it. We've been using jump ropes and body bars. Participants should have a towel and some water.

• 01. The class warms up by running laps (# of laps is your choice) around the entire parking lot. We then jump rope for about 2-3 minutes.
• 02. 1st drill - everyone lines up at the curb. 25 squat thrusts using the curb - then stand on the curb and do 25 kicks right and left. Repeat x 4 Use the towel so the hands don't get destroyed!
• 03. Jump rope drill - everyone gets their own set of lines using the lines in the parking lot - start at one end jumprope side to side over the line - jump rope to the opposite line - jump side to side over the line again. Our lot has a divider in the middle so we jog across that and then repeat over the next two lines. When we get to the end we turn around and jog back and start over. Advise your folks to look straight ahead at the lines in front of them because all of the lines should match up - and when people look down they tend to miss the rope
• 04. The stairs/mountain climbs - everyone lines up at the curb - they'll be mountain climbing as each person takes a turn running to the stairs going down/up and returns to the curb for mountain climbs. They all take a turn on the stairs. The more people the harder it gets!
• 05. The hill - we use the body bar here. Bar starts on the ground. They lunge up the hill (be really careful with form) and jog down. Pick up the BB and do shoulder presses up and down the hill (walking) repeat as many times as you want. We also pulse lunge up the hill - We do 5 pulses and then drive the back leg up and hold for balance alternate your lunges and go up the hill - jog back.
• 06. Jump rope/sprints - alternate for about 30 seconds each. For the sprints - have them hold the rope and sprint. Some will not want to do both intensely - they get to choose one to work hard with or they can go hard for both.
• 07. Back to the curb for pushups - we end up doing about 50 of these sometimes we'll hold a plank in between sets - you can also do tricep pushups.
• 08. We then go back inside for abs - we do bicycles - we're up to 200 - this is boot camp so we go for quantity!!!

Long stretch and go home!! Watch your people carefully...

P.S. Everybody must answer when I ask a question - we do suicides if they all don't answer - We run around the entire parking lot every couple of drills

If you have any questions please email me

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