Boot Camp Intervals

First you do 5 cardio drills for 2 minutes each, then 5 strength moves for 1 minute each. A stop watch or digital timer works great. You can either set up stations for each cardio interval, or do them together as a class. I always do the strength moves as a class, but you can get creative if you like. Any kind of weights can be used for strenght moves, and some people like a mat for moves done on the floor.

Cardio moves round 1

• Ski jump (2 minute)
  Both feet together jump up and over and land both feet together.
• Jab & jack (2 minute)
  4 Right jabs front, 4 jacks front, 4 left jabs, 4 jacks front,etc.
• Corner to corner hops (2 minutes)
  On one foot at a time hop 10 o'clock, then back, 2 o'clock, then back, repeating 8 x's each foot then switch.
• Squat & front kick (2 minute)
  At tempo, squat back and lift up, kick front right, squat back and lift up, kick front left, etc.
• Jack medleys (2 minute)
  12 Jacks with arms bent elbows out, 12 jacks arms all the way up and down, 12 scissor jacks arms cross in front and legs cross in and out.

Strength Moves round 1

• Plie squats and over head lifts (1 minute)
  Using free weights of your choice, plie squat down and lift arms overhead at the same time.
• Front lunges and hammercurls (1 minute)
  Alternating right and left forward lundges while doing hammercurls with both arms.
• Tricep dips (1 minute)
  On a step or bench, elbows facing back and knees bent, lower yourself down and up working the triceps.
• Push-ups (1 minute)
  Either on knees or feet, lower and lift.
• Crunches (1 minute)
  Knees bent 90 degrees laying on floor, 8 crunches hands behind ears, 8 crunches arms across chest, alternating

Cardio Moves Round 2

• Rear lunges (2 minute)
  Alternating right and left.
• Side leap (2 minutes)
  Leap side right and left landing softly in a squatted position, at tempo.
• Quad lift and switch (2 minutes)
  Toe facing up, lift right leg 10 x's tempo, then fast scissor switch kicks to front 10 x's, then lift left leg 10 x's, etc.
• X country ski (2 minutes)
  At tempo, scissor switch feet on the floor forward and back, arms opposite to legs.
• Two feet jump (2 minutes)
  Feet together jump side to side fast, speed is the key here.

Strength moves round 2

• Side leg lifts (1 minute)
  8 singles right, 8 singles left, 2 counts up and down right, repeat left
• Bent over rows (1 minute)
  Bending forward from hips, row back and pinch shoulder blades together.
• Arms and legs (1 minute)
  On hands and knees, lift opposite arm and leg and hold 2 counts and switch.
• Plank pose (1 minute)
  On elbows and toes, hold core up and tight.
• Ab twist (1 minute)
  Speed is key. On back, arms across chest, alternating opposite elbow to opposite knee.

Cardio moves round 3

• High run (2 minute)
  Knees up, fast.
• Cross jump and switch (2 minutes)
  Speed is key. Cross feet, jump up and switch, landing in opposite cross position, alternating
• Straddle jump (2 minute)
  Straddle out wide right left, jump up and bring feet together, straddle out wide left right, jump up and bring feet together, alternating
• Skate throw (2 minutes)
  Leap right left leg dropping behind, and left arm speed skate across bodiy, repeat left side, alternating
• Double ham and jump (2 minutes)
  1 Hamstring curl right, 1 left jump up feet wide. 1 hamstring left, 1 right jump up feet wide, alternating

Strength moves round 3

• Up right rows (1 minute)
  Elbows up, working shoulders, singles, and pulse, alternating
• Tricep kickbacks (1 minute)
  Bent forward from hips, elbows in tight, extend both arms back with palms facing in 8 x's, then with palms facing back 8 x's, alternating
• Dead lifts (1 minute)
  Bent forward from hips, arms hanging down, strand up bringing arms up to hips front.
• Shoulder burner (1 minute)
  Front lifts, both arms, arc out each time until totally out to side, then start working back in until front again, repeat.
• Squats and biceps (1 minute)
  Feet shoulder width apart, squat back and bicep curl both arms 8 x's, repeat with feet wide, repeat with toes out (Plie squat).

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