SPRING BOOT CAMP WORKOUT #1

WARM UP:

1 track Lap Jog: (400M)

20 yd Inch Worms - Sprint back (Feet together, touch your toes, and hand walk out past your head... Inch your feet up behind you and repeat)

20 Yd Bear Crawl – Sprint Back

20 Yd Crab Walk – Sprint Back

20 Yd Side Walks – Sprint back (Push Up position and walk sideways - Do both Sides!)

Spider-man Crawl - Sprint Back (Stay LOW to the ground and walk never extending your arms up)

MAIN WORKOUT:

Push Ups - Jump Up as high as you can after ever 3, then do 3 more repeat the Jump – Do 15 pushups and 5 jumps (Make sure your push Ups go ALL THE WAY DOWN! If you can't get on your knees)

50 Yds each exercise - and then jog Back

Lunges with Quick kick

Grape Vine (do both sides)

Power Skips (HIGH KNEES!!!!!)

Long Jumping (Squat Low Jump as far as you can) Baby Hops @ 1/2 way point

Side squats - alternating Legs

Bounding (This is a SLOW Exagerated Sprint.. pretend you are doing the SLOW MOTION Baywatch run - LONG STRIDES!

Push Ups with Jump Ups Again after every 3 – Do 15

Bleachers: - Or Steps/Chair etc.

BIG Steps UPS Each Leg – 1 min each

Dips on bleacher steps – 30 sec

Tuck Abs – 30 Sec

Side Step ups and Squat – Other Side 1 min each

Dips on bleacher steps – 30 sec

Tuck Abs – 30 Sec

Running:

5, 10 , 15, 20, 25, 30 yd line suicide x 2 – 2 minute Rest

Core:

Piston crunches – Pump fist side to side (3 rounds of 20 sec)

Bicycles - 3 Rounds of 20 sec

Crunches (Straight on, Side then other side - 20 sec each)