Bootcamp

Set up benches

Warm up : 5 minutes

Bball gym

Interval run/jog : 5 minutes

Alternating lunges down and back : 3 minutes

Suicides

Team 1 wall sits and team 2 sprints then switch 2 minutes each 4 minutes

Squats around the room 1 minute and then switch direction 2 minutes

Back to group exercise room. Grab heavy weights and a lighter set.

Chest press : 2 minutes

Biceps: up 2 down 2, singles, up 2/extend 2, singles 1 minute

Front rows/shoulder press : 1 minute

Chest flies : 2 minutes

Biceps : 1 minute

Rows/shoulder press : 1 minute

Calf raises with bench : 2 minutes

With heavy weights do dead lifts: 4 up 2 down 8 singles, down hold pull up 6 times, singles : 2 minutes

Outer thigh with heavy weight : 4 minutes

Planks, hold for 30, 45, 30 : 2 minutes

100 crunches: feet on floor, knees up, legs straight, legs spread, legs straight, knees bent, feet on floor, legs out flat, diamond shape, feet on floor : 2 minutes

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