75 Minute Boot Camp

This is a boot camp

Warm Up

Use your own favorite warm up.

Circuit #1

• Squat series
• Jacks, burpees, mountain climbers (alternate, do a different one each circuit)
• Pushup series
• Jacks, burpees or mountain climbers
• 3 Way crunches
• Jacks, burpees or mountain climbers

Repeat 3X

Cardio interval - foot ball runs, touch down squats

Circuit #2 (slides) We use EzGlide furniture movers

• Lunge with single arm press right and overhead raise left
• Side lunge with single arm upright row
• Triceps pushups
• Roll outs
• Mountain climbers
• Snow angels
• Ab saw
• Crocodile crawl

Repeat

Tabatas (20 seconds work, 10 seconds rest, repeat 4 - 8X):

• 1) Feet over the line
• 2) Mountain climbers

Circuit #3 (stability balls)

• Lat pulldown (with band)
• SB pushup
• Dumbbell pullover
• Low biceps curl
• Weighted crunches
• Side-band obliques
• Thigh raise
• Leg climb abs

Repeat

Cardio interval - spin squats, broad jump forward, chug back

Spiderman climb, tiger crawl, groucho walk, frog hop, quad hop

Optional Partner set if time permits:

• Medicine ball woodshop passes
• Waist passes
• Lunge & throw
• Ball pass abs

Circuit #4 (mats)

• Frog squats
• Thigh adduction/abduction
• Pencil crunches
• Boat pose
• Prone leg raise
• Superman

Cooldown/Stretch

I typically do a lot of yoga moves here.

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