Red Rover Boot Camp

My first posting to this site - thanks for all the excellent ideas!! Please email with any questions...

Warm Up

Crossroom lunge - push ups - sprint back. Start with 10 push ups - lunge to other side, 9 on other wall - sprint back, progress down to 1. Stretches

Set 1:

RED ROVER - Divide class into two groups - have one group stand on one wall & other group on opposite wall. One 'wall is FAST FEET', one wall is 'JUMP SQUATS'. One member from each group sprints from one wall to the other wall. The waiting students either do fast feet or jump squats depending on what wall they are on. Do 3 times back and forth.

Lateral raise with wall squat

Set 2 & repeat:

1 minute - 45 seconds -30 seconds - 15 seconds
I-steps

Squats in between (plie squats, narrow squats, side squats, runners starts, etc.)

Set 3 & repeat:

20/10 split

• Moguls (feet together jump side to side)
• Jumping lunges
• Jacks
• Drop outs (hands down, feet jump back, jump in & stand)
• High knees
• X-country ski
• Tires (single leg jumps side to side as if you were going through tires)

Hammer/arnolds (hammer curl up into overhead press)

Set 4 & repeat:

• Station 1- sprints
• Station 2- knee ups
• Station 3- drop outs
• Station 4- ham curls

Push ups on step & abs

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