** OORAH, BOOT CAMP **

I used to work for Navy Fitness, both my father & husband were sailors. I pulled from what I've seen & heard and from what I did when I was an MWR Fitness Coordinator. I currently personal train & teach various group classes in my husband's hometown. Let me know if you have questions or comments.

Equipment: Mats, ropes or non-beaded jump ropes, Weights or Medicine Balls (optional)

Have the group "fall-in" formation for announcements and instructions. Insist on formal addressing (i.e. sir/ma'am & this recruit) and demand they request permission to do ANYTHING! Additional Push-ups for stragglers and misconduct!

WARM-UP

• 1. Jacks 20 (3-count)
• 2. Pushups 20 (my cue)
• 3. Arm haulers 20 (my cue)

EASY FORMATION JOG (3 minutes)

• 4. Crunches 20 (my cue)
• 5. Oblique crunches 20 (my cue)
• 6. 8-count body builders 20 (my cue)

INDIAN SPRINTS (until everyone has sprinted at least once)

WORKOUT

• 1. Bob & weave squats - hands protect the face! (travel across b-ball court)
• 2. Reverse crunches 20
• 3. Bird dogs 20 reaches
• 4. Wall sit with Russian twist & medicine ball (30 seconds to 1 minute)
• 5. Kayaks (finger tap right floor/reach up/tap left or use medicine ball) 20
• 6. Speed skaters (10-20 each leg)

BREAK

UNIT ACTIVITY (single lateral line across the B-ball court)

• 1. Prison lunges
  Mountain climbers (30 seconds as group)
• 2. Bear Walk
  Boot strappers (10 each leg)
• 3. Duck Walk
  Sit-ups (10 each person-partner holds feet)
• 4. Wheelbarrow - each person across 1 length
  Partner monitored push-ups (10 each)
• 5. Partner shuffle across x criss-cross hands (face to face)
  High knees (20 each person) then repeat

BREAK

• 1. Partner rope drag jog* each person
  1/2 Burpees (10 each as group)
• 2. Army crawl
  Rifle jog in place (30 seconds to 2 minutes, 5 pounds or more overhead)
• 3. Crab walk
  Dancing/happy crab (10 each person)
• 4. Bounding
  Plyo pushups (10 each person)
• 5. High knee skips
  Dive bombers (10 each person)

BREAK

INDIAN SPRINTS (until everyone has sprinted at least once)

BREAK

PLANK INTERVAL WORK (15 seconds rest:30 seconds work)

• 1. Plank
• 2. Side plank
• 3. Reverse plank
• 4. Side plank
• 5. Plank jacks
• 6. Side plank rotations
• 7. Reverse plank alternating leg lifts
• 8. Side plank rotations
• Repeat all (if time allows)

BREAK

SUICIDES x 3-4

COOL DOWN

Easy walk around gym...social time

Happy circle, everyone chooses favorite stretches. Instructor covers anything forgotten. Formation for announcements & dismissal.

OORAH...
GO NAVY!!!

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