Boot Camp 14

Boot Camp 14-Stations

Hey Everyone! I thought I would change it up again. Here is a 60 minute Boot Camp with stations! I printed up papers with what drill was at each station, and taped them on the mirrors.

Format for the class:

Warm-up (10 minutes)

Light cardio, stretches

1 set of 25 push-ups

Stations: Set 1: (25 minutes)

Participants rotate through all the stations. They stay at each station for 2 minutes. Make sure you are watching the clock. After 2 stations, do a 1 minute drill that involves everyone together, like squats, lunges or leg work with the dynabands. (or whatever they are called...haha)

Stations: Set 2: (12 minutes)

Participants rotate through the CARDIO stations only, skipping the weight stations. No rest in between! Keep them moving!

Booty Burn segment here if time: (5 minutes)

Drills (like legs lifts, hydrants, etc...) to give them an extra workout in the glutes!

Abs

Cool down

Stations: (all are 2 minutes)

• 1. Jump rope
• 2. Biceps
• 3. Jacks and jump squats: alternate between 30 seconds of each.
• 4. Triceps.
• 5. Run and jump: quick feet in place for 10 seconds. Feet together jumps 3 times onto a bench with risers under each end. Repeat....
• 6. Shoulders
• 7. Squat jumps on the bench: one foot is on a bench with 3 risers under each end. Squat, then pushing off with the foot that is on the bench, get air under both feet. Land with soft knees into that same squat and keep going! Those are killer!
• 8. Back
• 9. Footwork on the bench: right foot up on top of bench, left foot up on top, right foot down on floor, left foot down on floor-VERY fast!!
• 10. Jack on/off bench: Need a bench with 2 risers under each end. Jack on top. Step down. Jack on the floor. Keep repeating.

For all weight stations, I change it up, that is why I didn't put anything specific!!

Enjoy! Let me know how it works for you!!

Jen

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