Boot Camp #1: Team Cardio Activity, Legs, Abs, Yoga

I just finished writing a boot camp workout for my Reston Meet Up Group (www.meetup.com/reston-boot-camp) for this Sunday coming up. I’m totally pumped to meet some new friends and help them achieve their fitness goals. Take a look at the workout below. I’ll post some pictures from the boot camp soon!

Kev

RESTON BOOT CAMP #1: Group warmup, Legs, Abs, Yoga

Warmup (6 minutes)

1. Standing knees to elbows (1 min)

2. Leg kicks right foot to left hand vice versa (30 sec each side)

3. Log Jumps or leg swings over bench (1 min)

4. Knee up rotation (1 min)

5. Fragmented jumping jacks (1 min)

6. Squat punches (1 min)

 

Dynamic Stretching (2 min)

1. Huggers (30 sec)

2. Arm Circles (30 sec)

3. Shoulder rolls (30 sec)

4. Neck rolls (30 sec)

 

Group exercise (cones)

4 different cones each represent a different exercise. Place 40 cones 50 yards away. Divide group into groups of two. Each person runs grabs a cone and brings back to the team.

Blue- squats (15-20)

Yellow- Agility ladder (Bunny Hops)

Green- pushups (5 wide, 5 normal, 5 close grip)

Red- burpees (12 reps)

Other color- battle rope- 15 reps (2 arm movements) o

Circuit Workout: Cardio, Legs (odd), Abs (odd), cardio, Legs (even), abs (even)

Legs (45 seconds each)

1. Side, forward, side, lunge with kick

2. Squats

3. Bridging

4. Kickbacks leg bent

5. Calf raises: varying speed and direction

6. Sumo Squats

Abs (45 seconds each)

1. Birddogs- All fours: right hand out left leg back hold for five seconds (10 on each side)

2. Medicine ball: Around the world

3. Lay down on ground- legs up- right hand to left side of leg vice versa alternating

4. Plank

5. Plank Knee to elbow

6. Laying ab reach to toes

Cool Down/Stretch /yoga(5 minutes)

Standing leg stretches, standing arm stretches, lat standing stretch, laying leg stretches, laying back stretch, abs (upward dog), Childs Pose, Savasana (Corpse) pose