Boot Camp Drills and 10 minute Abs

Equipment: Band/weight, mat

Warm-up 5 minutes jog/walk. Stretch

Let the fun begin.

• 20 seconds of pushups, 10 seconds rest. Repeat 4 times for a total of 5 rounds.
• 20 seconds of squats, 10 seconds rest. Repeat for a total of 5 times.
• 20 seconds of bent over rows, 10 seconds of rest. Repeat for a total of 5 times.
• 20 seconds of high knees, 10 seconds of rest. Repeat for a total of 5 times.
• 20 seconds of crunches, 10 seconds of rest. Repeat for a total of 5 times.

Note: any exercise can be used in place of those listed above. The idea is chest, legs, back, cardio, abs

Clean up equipment and move on to.....

Partner Drills

One partner wall sits while the other partner does walking lunges down the length of the room. Switch.

One partner in plank while the other inchworms* down the length of the room. Switch

One partner in reverse plank or table top while the other crab walks the length of the room. Switch.

Last, 5 squat thrusts and 5 jumping jacks. Do these together.

Repeat all drills.

*inchworm=perform pushup, walk feet in towards hands, walk hands out to plank and push up. Repeat.

Cardio

Two or three rounds of Suicides on the sidewalk in groups of two. Run down to half way touch the ground and run back to the start. Run the whole length, touch the ground and run back. Run hard and walk afterward to recover. These are supposed to be tough!!

Two or three rounds of 4 way runs: run down the side walk, shuffle right on the way back. Backpedal down the sidewalk, shuffle left on the way back.

Two or three rounds of sprints. Pair up by speed. Jog to a set point (about half way) and then race to the finish. Walk to recover.

Abs & stretch.
Done!!

Adapted from: by Kristie at 9:43 AM on Tuesday, June 17, 2008 From: Lafayette, Indiana (USA) www.turnstep.com

10 Min Lunch Crunch

• 30 Seconds, front plank
• Staying in plank position
• 16 Hip dips (alternate each hip to slightly point towards floor)
• Still in front plank...
• 16 Toe taps (straight legs, lift one foot off floor and alternate)

• 4 Quadrupeds 10 seconds (on hands and knees, opposite arm/leg straight out)
• Still on hands and knees...
• Kick 1 leg out, one hand behind head, crunch shoulder to knee for 16

• On your back...
• 16 Reverse crunches
• 16 Regular crunches
• 16 Suitcase crunches (up with a regular crunch bring knees to chest with feet starting from flat position)
• 16 Oblique suitcase crunches (bring shoulder to opposite knee as you come up)

Finish with 16 Butterfly Crunches

by C. Kirby at 6:50 AM on Monday, August 14, 2006 EDT www.turnstep.com