VA Bootcamp 2

This is a [Other] pattern from www.turnstep.com. (pattern 15889)

Here is another installment of my outdoor co-ed bootcamp class. We had a scorcher this week so I did less endurance cardio and more drills and toning so that everyone was still able to stand. As it was they were pretty winded.

Warm-up:

Partner Drills: adjust time and distance to your parameters

Parachute drill - about 2 minutes (loop band around waist - hold on or it digs in! - pull your partner forward, partner should sit into a squat and hold elbows up with hands tight to body to target triceps)

Overhead tricep & jog (one person does an overhead tricep drop with a 4 pound medicine ball and partner jogs down & back x 2).

Ball toss crunch (one partner crunches & tosses med ball to standing partner 25 each & repeat)

Overhead shoulder & jog (one person does an overhead shoulder press while other jogs x 2)

ABC plank (STOLEN from Turnstep - hold plank head to head and slap hands 1 for each letter and then reverse the alphabet - FUN!)

10,9,8 push-up/ recovery (both in push-up position; first person does 10 while second person rests, second person does 10 while first person rests, then do 9 push-ups then 8, etc)

Jacks & calf raises (1 person does 25 jacks while other does calf raises, switch and repeat as many times as you like)

Agility training: I purchased 12 hoola hoops & sidewalk chalk from my local $ store for this. I set up a basketball court like this:


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                I
                I
                I
                I
                I
                I
                I
                I


                OO
                OO
                OO
                OO
                OO
                OO
                OO        HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

"+" step risers used as cones
"I" balance beam (I just drew a line with the chalk and told them to walk toe/ heel as fast as possible)
"OO" Hoola hoops lined up in pairs touching as "tire run"
"H" Ladder (I just drew this out with chalk about 1 foot per box)
Right side of court changes

I have my class line up by ability level - fastest first

Round 1:

Tire run hoops, fast walk balance beam, hopscotch the cones (both feet hop straddle the cone then hop on one foot to next cone, both feet hop straddle the cone then hop on other foot to next cone), backpedal right side of court, forward ladder drill (step in in forst box, out out, next box in in, as fast as you can. Then jacks until everyone finishes - repeat!

Round 2:

Hop through hoops like this (hop into first left hoop, across to first right hoop, forward to second right hoop, across to second left hoop, etc). Run balance beam, speed weave cones, jumping jacks along right side to ladder. Ladder drill same as above only facing the other direction. Jog in place until everyone is done & repeat.

Round 3:

Hop around hoops like this (hop into & out of first left hoop, then second left hoop, then third, etc until you work yourself all the way up the left side, then turn body and work down right side). Run to balance beam, backwards walk down balance beam. Shuffle cones & forward walking lunges down right side. Forward frog jumps through ladder. Jump rope until everyone is done & repeat.

Partner abs:

Enjoy!
~Gwyn



Added by Gwyneth at 9:39 AM on Friday, June 2, 2006 EDT. Add to favorites (view favorites)
(Email: fittgwyn@yahoo.com)
From: Bedford, Virginia (USA)
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