Warm Up: 20 sec each
Push Ups, Sit Ups, Assisted Squats, Sprint 25 yds and back
Repeat 2 more times for a total of 3 times!
For this Workout you may want a partner. It can be done alone, but I suggest a partner if you can.
At a Track or at home, Put the Medicine Ball on One end of the Track (100yards away) and the Weight (12-30lbs depending on strength) at the other end. I had all my Boot Campers use the 15 lbs Dumbbell.
Sprint 100M
15 Medicine Ball Slams
5-10 Push-ups
Backwards Run (Yes Sprint running backwards 100M
15 Dumbbell Swings (Like a kettle bell swing
5-10 Push-ups
Sprint 100M
15 Medicine Ball Sit ups (Pass to friend - Should do a total of 30 sit-ups 15 with Ball 15 without)
Backwards Run 100M
5-10 Push-ups
15 Dumbbell Squats
Sprint 100M
15 Medicine Twist Passes
Backwards Run 100M
5-10 Push-ups
15 Dumbbell Overhead Squats - Keep the Dumbbell raised overhead and keep arms as straight as you can as you squat! - NOT EASY
Core:
45-1min Plank hold
30 sec both Side Planks
45-1 min Plank hold
3 x 20 Sec rounds of Flutter kicks (On back, legs 6-10 inches off the ground and scissor or flutter kick)
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