VA Bootcamp

This was for the first session of an 8-week outdoor bootcamp. We had a LARGE variety of folks at this class 22-57 & in-shape to obese. Obviously, I pushed some harder than others.

Warm-Up:

• 1 Mile run/jog (some even walked part way)
• 2 Minute wall sit
• Line-up high knee jogs while person at the end of the line sprinted to other end - we went through everybody twice
• Punch series for about 3 minutes
• *stretch*

Using a basketball court:

• Suicide partner drills: one partner sprints/ one does calf raises
• Everyone does walking lunges down court & back
• Plyo lunges x 30 stationary pulses x 30 each leg
• Jog recovery around court
• Shuffle long side/ sprint short side/ shuffle (other lead leg)/ back pedal x 2
• Squat x 30
• Squat thrust x 30

Grassy Area - perhaps the length of 2.5 basketball courts:

• Sprint down - 10 push-ups sprint back 9 push-ups, etc. I told them the first 10 for EVERYONE had to be military style, after that they could drop to girly - even the guys were doing it on knees at the end.
• Partner leg drops - one on ground grabbing partner's ankles/ other standing pushing down legs for abs x 25 & repeat
• Manual resistance partner bicep curls: partners are standing facing one another. One parter is doing the curl the other is leading into the other person being a deadweight. The "weight" should be straight like a leaning plank. Cue them not to push on the bicep curler - just be a weight.
• High knee partners: one person extends arms out & other jogs with high knees to hit their palms. We did 30/15/30 seconds switching partners each time.
• On the belly for opposite arm/leg supermans x 1 minute.
• Stretch & go home.

Have fun. Gwyn

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