Spring Boot Camp Workout #5

WARM UP:

KABATA: 20 Sec on 10 sec off: 4 rounds

Push Ups, Sprints, Sit ups, Mountain climber

GROUP #1: 1 min then 45 sec

- 1 Min Prisoner Squats
- 1 Min Pushups

- 1 Min Sit Ups
- 1 Min Jumps UP

GROUP #2: - 1 min then 45 sec
- 1 Min Stability Ball Leg Curls
- 1 Min Stability Ball Jackknifes
- 1 Min Step-Ups – Bleachers

- 1 Min Squat with Pullups

GROUP #3 1 min then 45 ec
- 1 Min Forward Lunges
-1 Min Jump Rope
- 1 Min Band Run

- 1 Min Band Run

Cool down:

2 rounds x 45 Sec each round

Bicycles

Plank Hold

Ball Slams

Spring Boot Camp Workout #4

Warm Up:

Property 20-40-60-40-20

Group 1: TIRES:

Rope Press Down, Sprint Back

Rope Lat Pull Down, Sprint Reverse Back

GROUP 2:

Side Squats

Ball Slam

Fast Feet

Push Ups on Ball-rotate hands

REPEAT: ABOVE

Group 3: All together

Baby Hops/Hops Jog Back

Power Skips Jog back

Bear Crawl ½ Way – Sprint

Lunge with Kick

Tire Relay:

Abs: Bicycle, Leg Lifts, Piston Crunch lank and Side Plank

Personal Workout April 11th

LOWER BODY DESTRUCTION!!!!!

Warm Up:

10 Push ups, 10 Sit ups x 5 Rounds

LEGS:

Do the following 3 Exercises for sets of 20, then 15 then 10 - No Rest in between

Deadlifts: x 185lbs

Single Leg Lunge (rear leg elevated)

Leg Press x 205lbs

Rest 1-2 min.

Do the following 3 Exercises for sets of 15, then 12 then 9 - No Rest in between

Squat Bounce x 135lbs (Squat low and bounce the reps, never coming all the way up)

Box Jumps - As high as you can and as fast as you can

Hanging Leg Raises

Abs to finish 3 rounds of 20 sec exercises (3 each)

DONE

SPRING BOOT CAMP WORKOUT #3

WARM UP:

2 GROUPS:

Ball Pass Around the Track Get ½ Way – Rotate!

Ball bounce Around Track

2-3 Even # of people.

Station #1:

Boxing with Partner – 1 min at a time

Station #2

Jump Rope

Ball Side to Side

Speed lunges

Bosu up downs

Station #3

Dumbbell Curls and Press

Jack knives

Push-up With row

Burpees

Final:

- ABS - Property

Personal Workout April 7th

UPPER BODY BLAST!


Warm Up: Jog and Sprint in 10-15 sec intervals for about 400m.

UPPER BODY: My own Creation: The 3-5-3 method of Training

3 Exercises: Do Reps of 20 each exercise, then Reps of 15 then reps of 10. (Try and increase weight each time... NO REST in between sets!

Exercise #1: Curls - 25lb - 30lob - 35lb
Exercise #2: Military Press - 105lbs - 115lbs - 125lbs
Exercise #3: Dips (Weighted with 35lb plate)

Quick Rest - 1 minute:
3 More Exercises Do reps of 15, then 12, then 9.

Exercise #1: Bench Press (165lbs)
Exercise #2: Dumbbell fly's (20lbs)
Exercise #3: Chin Ups (Body weight)

Finish with Abs:
2x 30 Second Rounds - bicycle, 20lb Med Ball Slams, Ab Roller

DONE!

Spring Boot Camp Workout #3

WARM UP:

2 GROUPS:

Ball Pass Around the Track Get ½ Way – Rotate!

Ball bounce Around Track

2-3 Groups Even # of people.

Station #1:

Boxing with Partner – 1 min at a time

Station #2

Jump Rope

Ball Side to Side

Speed lunges

Bosu up downs

Station #3

Dumbbell Curls and Press

Jack knives

Push-up With row

Burpees

Final Cool Down: - Sprint with Push Ups

Personal Workout Day 1:

Run:

7:15 Mile

4 x 200m Sprint 32-35 sec. each

Jog - 1/2 mile cool down

Workout:

550 Workout Advance – under 30 min!

- Prisoner Squats x 50
- Pushups x 50

- Sit Ups x 50
- Jumps x 25

- Dips x 25

- Stability Ball Leg Curls x 25
- Stability Ball Jackknifes x 25
- Step-Ups x 50 (25 each Leg.. Drive the Knee)
- Pullups x 25
- Forward Lunges x 50 (25 Each Leg)
- Close-Grip Pushups x 50
- Inverted Rows x 50
- Squats x 50
- Chinups x 25