Bootcamp in the park

all outside, utilizing body weight and available equipment, participants brought their own mats

Lower body and lungs ladder:

• 1 squat, 1 lunge each leg, 1 mt. climber each leg
• 2 squats, 2 lunges, 2 mt. climbers
• 3
• 4....10 and then back down

Intervals:

• pushups 30 sec
• plyo squats 30 sec
• close grip pushups
• burpees
• staggered pushups
• jumping jacks

Hard Part:

• 5 box jumps, 5 burpees, sprint
• 10 box jumps, 10 burpees, sprint
• 5 box jumps, 5 burpees, sprint

Abs:

• spiderman
• oblique twists
• plank
• t-stabilization
• suicide plank

Bootcamp in the park

all outside, utilizing body weight and available equipment, participants brought their own mats

Warmup:

• jogging and stop periodically to do flurries, squats, uppercuts, quick feet, etc

Hard part (repeat 2-3x, finish last set with 10 burpees):

• 15 pullups (on jungle gym)
• 25 squats
• 25 situps
• 15 pushups
• run 400 m

Abs:

• v-ups
• leg-hip raise (on parallel bars on jungle gym)
• ab vacuum (suck abs in)
• lying twist (legs fall to sides)
• superman
• swimming
• jack knife
• plank w/ mt. climbers

Misc:

• overhand and underhand supine rows (at jungle gym, lay under low bar and pull self up)
• one leg balance -> one leg squat
• lateral step ups
• burpees
• pushups

Cool down and strech

Bootcamp in the park

all outside, utilizing body weight and available equipment, participants brought their own mats

4x fast:

• 30 mt climbers each leg
• 10 jumping lunges each leg
• 10 T-stabilization pushups

abs, 30 sec, 2x through:

• spiderman
• plank
• oblique twists
• t-stabilizations
• suicide plank

1x with cardio in between:

• 20 pushups
• 20 dips
• 20 stepups
• 15 burpees
• 25 squats
• 20 alt lunges
• Cardio (jumping jacks, quick feet, jump rope, flurries, jog in place, uppercuts)

Suicides

Plyos:

• box jumps
• circle runs
• jump/rotate squats
• moguls
• heisman and hold

Additional abs and cool down and stretch

Rep Recycle

variation of rep revolution (2-4 circuits of exercises for squats, chest, triceps, lunges, back, biceps, shoulders, abs)

Equipment needed: mat, step, bar with 1-2 weight plate sets, light-ish set of dumbells

Circut 1:

• basic squat
• chest press
• tricep kickback
• lunges on step
• single arm rows (back)
• bar bicep curls
• overhead press (bar)
• suicide plank

Circuit 2:

• plyo squats
• pushups on floor and one arm on step
• tricep dips on step
• plyo lunges (jumping lunges)
• bend over row (back)
• hammer curls
• lateral and frontal raises
• bicycle (starting with legs only, arms only, both, increase speed twice and come back down)

Circuit 3:

• squats on bench
• chest flies
• tricep raise (behind back)
• around the world lunges
• reverse flies
• revers curl (bar)
• upright row (shoulders)
• oblique twists