BootCamp: Thursday 9th March 2007

Well done to Louisa and the two Carlys for a) turning up on this horrible night and b) completing this tough workout.

All three of you did very well :-)

1) Warm Up
Run around hall (circuit training warm up)

2) Spread The Wealth Circuit

Circuit#1 – As many rounds as you can in 5 mins
(1) Power Push-Ups x 10
(2) Sandbag Step Ups x 10
(3) Modified Pull-Ups x 10

Circuit#2 – As many rounds as you can in 5 mins
(1) DB Thrusters x 10
(2) Knees to Chin x 20
(3) Tricep Dips x 10


3) BW Circuit
(1) Prisoner Squat
(2) Push Ups
(3) Hip Extension
(4) Reaching Crunch
(5)Plank
(6)Russian Twist
(7)Prone Cobra


4) Stretching

BootCamp: Tuesday 6th March 2007

1) Warm Up
Prisoner Squats x 15
Press Ups x 15
Cross Crawl x 20
Sumo Squat x 10
Reverse Inchworm calf stretch
X 2

2) Indoor Baseball
1. Run 2 laps then do 10 knees to chin
2. Run 2 laps then do 10 sky and ground squats
3. Run 2 laps then do 10 push ups
4. Run 2 laps then do 10 Squat Jumps
5. Run 2 laps then do 10 Spiderman Climbs
6. Run 2 laps then do 10 Star Jumps
7. Run 2 laps then do 10 Russian Twists
8. Run 2 laps then do 10 Diagonal Lunges
9. Run 2 laps then do 10 Shuffles
10. Run 2 laps then do 10 Get Ups
11. Run 2 laps then do 10 Dips
12. Run 2 laps then do 10 1-leg deadlifts


3) Partner Up Race
Split into pairs.

Team 1: Partner #1 does 20 tricep dips and then Partner #2 does 20 tricep dips.
Team 2: Do as many burpees as possible until Team 1 is done.

Switch roles

Winning team is the team who has done the most burpees.


4) Tabata Time
(a) Press Ups x 20 secs.
(b) Rest x 10 secs.
(c) Star Jumps x 20 secs.
(d) Rest x 10 secs.

Repeat for 3 rounds.

BootCamp: Thursday 1st March 2007

Hi Guys

Well done last night. Everyone did very well. After our heavy emphasis on our core muscles on Tuesday night, last night's session was a good cardio / bodyweight blast.

The session was as follows:

1) Warm Up

Jog around the hall x 2 mins

Prisoner Squats x 15 reps

Press Ups x 15 reps

Alt Lunges x 20 reps

Plank x 20 seconds

Reverse Inchworm calf stretch

X 2



2) Calisthenics

(1) Star Jumps

(2) Shuffle Splits

(3) Virtual Skipping

(4) Side to side hops

20 seconds each x 2 sets


3) 3 x 3 Station Circuit

Station 1:

(1) SandBag High Pull
(2) DB Push Press
(3) Squat Jumps

Station 2:
(1) Skipping
(2) DB Swing
(3) Front foot elevated split squat

Station 3:
(1) Sandbag Alternating Shoulder Press
(2) Front and side raises with Tubing
(3) Walking Lunges

Each exercise lasted 60 seconds. We performed each exercise at our station before moving to the next station.


4) Run down the lane

Jog down the lane and then interval sprints back up the lane (10 second sprint, 10 second jog and repeat)


5) Stretches