Boot Camp

Warm up: 30-45 seconds each

• Easy side to side
• Jump rope
• Jogging in place

Set 1

• 40 Crunches
• 10 Push ups
• 40 Elbows to knees (crunches)
• 10 Push ups
• 40 Bicyles
• 10 Push ups
• 40 Hip lifts
• 10 Push ups
• 40 Side to side in V-sit
• 10 Push ups

Set 2 (with medicine ball)

• Holding ball overhead - remind to keep heels down, push through heel on the way up
• 15 Side squats each side
• 15 Regular squats
• 20 Side squats
• 20 Regular squats
• 25 Side squats
• 25 Regular squats

Set 3 on stability ball ticep trifecta

• 15 Nose breakers - remind to keep hip up
• 15 Overhead extensions
• Stand up, bend at waist 15 straight arm press backs

• 20 Nose breakers - remind to keep hip up
• 20 Overhead extensions
• Stand up, bend at waist 20 straight arm press backs

• 25 Nose breakers - remind to keep hip up
• 25 Overhead extensions
• Stand up, bend at waist 25 straight arm press backs

Set 4 reverse lunges with weights/jump lunges no weights

• 15 Reverse lunges with front raise
• 12 Jump lunges

• 20 Reverse lunges
• 14 Jump lunges

• 25 Reverse lunges
• 16 Jump lunges

Set 5 (repeat 3 times)

• 15 Single leg single arm rows (use PB for stability if needed) bend at waist one leg straight out behind you
• 10 Squat jump with medicine ball

Set 6

• 15 Reverse lunges with rotation holding medicine ball - rotate in direction of front leg that is bent.
• 10 Weighted jacks (when legs jump out press up with weights into shoulder press) can opt out of the jack and just do the press

• 20 Reverse lunges with rotation holding medicine ball - rotate in direction of front leg that is bent.
• 10 Weighted jacks (when legs jump out press up with weights into shoulder press) can opt out of the jack and just do the press

• 25 Reverse lunges with rotation holding medicine ball - rotate in direction of front leg that is bent.
• 10 Weighted jacks (when legs jump out press up with weights into shoulder press) can opt out of the jack and just do the press

Set 7 10-15 of each x 3 sets

• Speed skater jumps
• Mountain climbers

Set 8-- 5 reps of each set

• Plank - hold for 20 seconds then rotate to side plank with hip raise (10 raises on each side)

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