Jenny's Outdoor Bootcamp 1

Great ideas at CanFit Pro Toronto this weekend!

Warmup with group in large circle

• Good mornings
• Squat touch downs
• Lateral lunges
• Frankenstein kicks
• Knees up slow tempo
• Karaoke shuffles, both directions
• Group jog around park

Set 1

• With tubing around pole/fence/tree, slowly squat and row simultaneously 20-30 reps
• 20-30 power jump squats
• 20-30 plank corkscrews
• Shuffle to playground (50 metres) sprint back

(repeat 2-3 times)

Set 2

• With tubing as above, lateral lunges slow windmill reach with arms extended (ie: hand goes towards opposite foot while lunging, other goes in air...arms in linear line) 15-25 reps
• Hold low lunge, with hands on ground and switch front leg (low power lunges) 20 reps
• Squat leg abductions 20 reps
• Group sprint cycle to playground (group in a line, when first person gets to playground and begins run back, second person begins, etc...so always two people running)

(repeat 2-3 times)

Set 3

• With tubing as above, archers step out with pec flye. Step one leg back and pivot body pulling band across like a bow and arrow, follow inner arm with a pec flye...alternate
• Step taps-ups on picnic table
• Shoulder pushups (from DownDog, implement 20 pushups with butt in air)
• Lay out all bands to form one long line, high knee straddle over bands as a group, one after the next

(repeat 2-3 times)

Set 4

• With tubing, curtsey squats with tricep press
• Quick lateral hops fast followed immediately by calf raises BURN!
• Supermans on belly
• High knee run on spot 8 counts then 2 burpees

(repeat 2-3 times)

Set 5

• With tubing hold squat, high bicep curls
• Jump jacks
• Walking lunges
• Bicycle crunches

Final sprint challenge, lampost sprint/jog combos around park

Cooldown

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