SPRING BOOT CAMP WORKOUT #2

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!

MAIN WORKOUT:

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)