Boot Camp Exercises

Lower Body

Prework Out

  • Stretch
  • Jump Rope 5 to 7 minutes
  • Jog ¼ mile

Plyometrics

  • Tuck Jumps (Jump up and bring knees as close to your chest as possible)3 sets of 5 jumps
  • Consecutive Lateral Jumps (forwards and backwards and feet together)3 sets of 5 jumps, each direction
  • Side Shuffle (Legs bent and arms in front) 4 sets at 25 yards
  • Jumping Jacks 25 reps

Agility

  • 60 Yard Shuttle (5 yards, 10 yards, 15 yards)3 sets of 3 reps
  • Backpedal and Sprint (15 yards turn and sprint 15 yards) 3 sets of 3 reps
  • Ladder Exercises 3 sets of 5 reps
  • Jumping Jacks 25 reps

Speed Improvement

  • Butt Kicks / High Knees (Butt Kicks 25 yards and High Knees on return) 3 sets of 3 reps
  • Sprint/Jog/Sprint (sprint 40 yards, jog 15 yards, sprint 40 yards)  3 sets of 2 reps
  • Hills (Sprint up and jog down NO WALKING)3 reps
  • Jumping Jacks 25 reps

Workout

  • Lunges ( 20 yards)  3 sets of 3 reps
  • Squat Thrusts 3 sets of 10 reps
  • Mountain Climbers 3 sets at 1 min. each
  • Jumping Jacks 25 reps

Post-Workout

  • Jog ¼ mile
  • Stretch

Upper Body

Prework Out

  • Jog ¼ mile
  • Stretch
  • Jumping Jacks 25 reps

Chest

  • Pushups 3 sets of 10
  • Chest Press with Bands 3 sets of 10
  • Wide-Arm Style Pushups 3 sets of 10
  • Jumping Jacks 25 reps

Arms

  • Tricep Push-Ups (hands together form triangle)3 sets of 10 reps
  • Tricep Pressdown with Bands 3 sets of 10 reps
  • Overhead Extensions with Bands 3 sets of 10 reps
  • Bicep Curls with Band 3 sets of 10
  • Jumping Jacks 25 reps

Shoulders

  • Lateral Raises with Bands or Weights 3 sets of 10 reps
  • Shoulder Press with Bands  3 sets of 10 reps
  • Upright Rows 3 sets of 10 reps
  • Jumping Jacks 25 reps

Abs

  • Kneeling Band Crunch 3 sets of 10 reps
  • Toe Crunch 3 sets of 10 reps
  • Crunches 3 sets 10 reps
  • Jumping Jacks 25 reps

Post-Workout

  • Jog ¼ mile
  • Stretch
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