Posts Tagged body weight

Posted by J Baker in Boot Camp on July 23rd, 2009

Description:

2 groups.
4 exercise lines
sprint between lines and upon arriving at line, perform exercises required
it is important to move quickly between lines and after completing the last reps of the set, sprint back to the start
group B can begin as soon as group A completes their reps at the second line.
Repetitions are 10, 8, 6, 4 from lines 1-4 respectively unless stated otherwise

Exercise List:

Posted by J Baker in Boot Camp on July 9th, 2009

Instructions:

Sprint from start line to 40 m mark and perform the number of repetitions required. After completing the exercise sprint back to the start line.

Repeat exercises in series with 30 seconds between the start of the next sprint. After completing the list rest for 2 minutes and then repeat.

Exercise	Set 1 reps	Set 2 reps	Set 3 reps
walking Lunge	20 slow	16 slow	12 slow
crunches, wrists travel past knees	12 (hold for 2)	10 (hold for 2)	8 (hold for 2)
cross behind lunges	18	16	12
pushup position knee crosses	16	12	8
high Knees	24	20	16
lateral Crawl	20 m one direction, 20 m other direction	15 m one direction, 15 m other direction	10m one direction, 10 m other direction
burpees	8	6	4
chariot Races	40m per partner	40m per partner	40m per partner

Posted by J Baker in Boot Camp on July 8th, 2009

July 07 – “Military Style Aerobics!”
Formula: 1 x through, rest 30 sec, 2 x through, rest 60 seconds
Upper	Overhead Tri ext (40 sec)	Lateral Raises (12-15 red tubing)	Pushups (40 sec)
Lower	Clock Lunges (40 sec)	Hop and Stick (30 sec) fwd and back	Horse sit (40 sec)
Abs	Pelvic Thrust (40 sec)	Plank with Frogs (40 sec)	Bicycle (40 sec)
Cardio	Mountain Climbers (40 sec)	Skipping (40 sec)	Speed Skating (30 sec)

Baker Conditioning