Boot Camp Drills 2

Here is another fun Boot Camp Drills workout! I continue to use 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 (3X):

• 4 Alternating front kicks forward/4 jumping jacks back (6X) (1X: regular jacks/2X: circle jacks/3X: scissor jacks)
• Double side shuffle with a jump block (left and right) (6X)
• High knees (add arms for intensity) (20 seconds)
• Squat with alternating/rotating kick (20 squats) (1X: front/2X: side/3X: back)

TAKE A HEART RATE!

Strength #1 (biceps/triceps):

• Biceps (3X):
  First set: front biceps curls (8 singles)
  side biceps curls (8 singles)
  hammer curls (8 singles)
  second/third set: lift arms to shoulder height and curl
• Triceps: overhead triceps press (3 sets of 8 with an 8-count pulse between each set)

Cardio #2 (3X):

• Jog around the room (20 seconds)
• Slow to a stop: 10 jacks with a jab to the front
• Jog around the room (20 seconds)
• Slow to a stop: mountain climbers (20 seconds)
• Jog around the room (20 seconds)
• Slow to a stop: 10 double squat with a jump
• Jog around the room (20 seconds)
• Sprint around the room (20 seconds)

Repeat 2 more times

TAKE A HEART RATE!

Strength #2 (chest/back):

• 3 Sets of 12 push-ups

Cardio #3:

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

Cool-down

• Walk 2 laps around the gym

Abs/Core:

Abs:

• 8 Singles, standard crunches
• 8 Singles, right knee up
• 8 Singles, right knee in and out
• 8 Singles, straight right leg out
• 8 Singles, straight right leg up and down

Repeat for left side

Core:

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

Stretch

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