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.
Showing posts with label Fitness Program. Show all posts
Showing posts with label Fitness Program. Show all posts
Friday, 9 March 2007
Friday, 2 March 2007
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
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
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