Drill Camp for Legs

Basic cardio warm-up and stretch 3-4 minutes

• Run laps
• Back pedal laps (helps improve coordination)
• Basic jumping jack
• Toe touches (windmills)
• Shoulder rolls - forward followed by reverse
• Leg stretches

Drill #1 3 minutes

Easy cardio start
Using step or curb if outside:

• Basic, V-step, K-step (changing variations and lead step)

2 minutes - Followed by

• Speed step (I use narrow end of step or curb if outside) - 30-second drill
• Alternate ham curls, singles 16, doubles 16
• Alternate knee lifts, singles 16, doubles 16
• Alternate knee, knee: alternate ham curl, ham curl
• Right knee; left knee: right ham; left ham curl - repeat 16

Repeat combos to reach desired length of time.

Drill #2 2 minutes

Continuing cardio:

• Speed step - 30-second drill or
• High knee run - 30 seconds
• 20 To 30 Jacks

Repeat drill with jacks - 2 times

Drill #3 5+ minutes

Legs / lunges:

• Alternate forward lunge - 20
• Singles forward lunge - 10 right, 10 left
• Alternate reverse lunge- 20
• Singles - 10 right leg; 10 left leg

** followed by jump lunge or speed skater jump

• Right side: forward to reverse lunge - 10x
• Left side: forward to reverse lunge - 10x

• Right side: forward to reverse lunge singles using a 4-count pulse each side
• Followed by a switch jump lunge for 3 (right, left, right)
• Repeat left side: forward lunge (4 count pulse) to reverse lunge (4 count pulse)
• Followed by a switch jump lunge for 3 - back to right side lead

• Single jump lunges - 10-20 x

Drill # 4 4 minutes

Abs/ Upper Body

• Ab plank - 30 seconds
• Mountain climbers - 30 seconds
• Push ups - 20 x
• Bicycle abs - 30 seconds or 20 count

Repeat Combo 3 x

Drill #5 4-5+ minutes

Legs/ Pylometrics

• Leap frog across room
• Basic squat variation:

• Ex: Basic squat -20x
• Half squats (lower) - 10x
• Half squats (upper) - 10x
• Basic squat - 20x
• Pulse and hold squat -20-30 seconds; stretch
• Tuck jump - 10-30 x
• Basic squat -20x: followed by hold and pulse
• Squat jumps - 10-30x

Drill # 6 4-5 minutes

• Football shuffle - 30 seconds (wide-stance to narrow stance)
• Narrow squats - 20x
• Tuck jumps - 10-30x

Repeat Combo - 2-3x

Drill # 7 10 minutes

• Plie squats 20x; followed by ski jumps (moguls) 20x
• Tuck jump 20x; followed by narrow squats 20x
• In/ out squat jump 20x; followed by 1 legged squats on step 20x
• Pylometric leaps 20x; followed by walking lunge 20x

Repeat each combo individually or as a group

Cool down:
Repeating some basic cardio moves from the beginning of class

Drill # 8 5 minutes

Abs-

• Bicycle crunch -100
• Basic crunch - 50
• Reverse crunch - 50
• Duel crunch - 50
• Repeat

Stretch out: 5 minutes

The end.

I built this class around a request for legs and pylometrics drills. I lengthen and shorten the drills depending on class participants. I will change variations if weather is permitting for an outside class, using the curb for a step. I like to add weights to the strength drills if inside, when outside we will come in and add weights to Drill #7 and additional strength drills for upper body are added before Abs.

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