Boot Camp Drills

Here is a fun Boot Camp Drills workout! I've used several different ideas from this site, so I thought I'd contribute, too! :)

Warm-up:

• (We always warm-up with 5 minutes of jumprope.)
• 30 Seconds easy
• 30 Seconds sprint
• 30 Seconds recovery/easy
• 30 Seconds slow squats with the rope
• 30 Seconds recovery/easy
• 15 Seconds right foot hop
• 15 Seconds left foot hop
• 30 Seconds recovery/easy
• 30 Seconds ski jump
• 30 Seconds recovery/easy
• 30 Seconds sprint

Stretch

Cardio #1 (4X):

• Jumping jacks (30 seconds)
• High knees (20 seconds)
• Football run (20 seconds)
• Tick-tock (20 seconds)
• Mountain climbers (20 seconds)

TAKE A HEART RATE!

Strength #1 (biceps/triceps):

• Biceps: front biceps curls (8 singles/4 2-count/3-count pulse)
• Side biceps curls (same pattern)
• Hammer curls (same pattern)
• Triceps: overhead triceps press (3 sets of 8)
• Double arm triceps kickback (3 sets of 8)

Cardio #2 (2X):

• Jog around the room (20 seconds)
• Sprint around the room (20 seconds)
• Jog around the room (20 seconds)
• Backpedal (20 seconds)
• Jog around the room (20 seconds)
• Power skip (20 seconds)
• Jog around the room (20 seconds)
• Right lateral run (everyone faces the walls) (20 seconds)
• Jog around the room (20 seconds)
• Left lateral run (everyone faces the inside of the circle) (20 seconds)
• Jog around the room (20 seconds)
• Sprint around the room (20 seconds)

TAKE A HEART RATE!

Strength #2 (shoulders/back):

• Shoulders: lateral raise (8 singles)
• Front raise (8 singles)
• Bent-arm lateral raise (8 singles)
• Repeat sequence 2X
• Back: deadlift (8 singles)
• Reverse flyes (8 singles)
• Upright row (8 singles)
• Repeat sequence 2X

Cardio #3:

• Single sprint runs (4X) down the length of the gym

Cool-down

Walk 2 laps around the gym

Abs/Core:

• Abs: 3X
• 8 Singles standard crunches
• 8 2-count
• 8 3-count up, 1 count down
• 8 1 count up, 3 count down

• Core:
• Hold plank position for 30 seconds, rest, 45 seconds, rest, 30 seconds

Stretch

Hope you get some ideas from this workout!

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