Indoor Boot Camp

Indoor Boot Camp

Equipment: Medium to heavy band, mat (optional)

Warm-up: 5 minutes

30 seconds each: power walk, jog, side shuffle right leg lead, power walk, side shuffle left leg lead, power walk, walking lunges with upper body rotation, inch worm (hand on floor, walk out to front plank, walk toes in, repeat), power walk.

Balance: (Go by the wall for added support)

• Single leg squat with reach forward x 8 each side
• Single leg squat with opposite leg sweep (touch to front and circle around to back) x 8 each side

Cardio/strength circuit #1 (Use medium to heavy bands)

• 1 Minute squats
• 1 Minute bent over rows
• 1 Minute speed skater cardio drill last 15 second increase intensity and bend knees deeper and reach low to the ground when going side to side

x 2 sets

Cardio/strength circuit #2 (Use medium to heavy bands)

• 2 Minutes walking lunges around room
• 1 Minute shoulder press
• 1 Minute side to side squat cardio drill. last 15 second increase intensity and make them plyometric

x 2 sets

Cardio/strength circuit #2 (Use medium to heavy bands)

• 1 Minute squat jumps
• 1 Minute pushups
• 1 Minute cross country skiing cardio drill. increase intensity last 15 second and make them split lunge jumps

x 2 sets

Cool down: 2-4 laps walking around room

Core:

• 1 Minute crunches
• 1 Minute supermans

x 2 sets

• 1 Minute front bridge
• 30 Second side bridge each side

x 2 sets

Stretch: 5 minutes

Adapted from a post found on www.turnstep.com