Here is a rundown of the workout we did in the Bootcamp at Five Dock / Abbotsford / Chiswick Base – Lysaght Park
0 min
Warm – up
10 min
Cardio Group 1 – 10 minutes, Repeat 2x
Agility Ladders Work
- Run (2 mins)
Recovery (30 seconds)
- Bunny Hop (2 mins)
Recovery (30 seconds)
- Hop and change feet on the way back (2 mins)
Alternate
While people are waiting for the ladder to be complete they will:
- Squat
Recovery (30 seconds)
- Lunges
Recovery (30 seconds)
- Burpees
Recovery 30 seconds
- Cardio Group 2 – 10 minutes, Repeat 2x
Ladders
- Push up Ladders
- Sit-up Ladders
- Sumo Squats
Alternate:
- High planks with elbow touches
- Walking Lunge with elbow twist
- Seal Walk
Partner Work – 1 Group
40 min
Partner Abs (1 min each)
- Leg raises
- Heel hooked crunches
- Back Extensions
- Punch downs
- Push-up slaps
- Group Crunches
50 min
Cool Down
Really well down to all who turned up to our Bootcamp Five Dock / Chiswick / Abbotsford
OZ Bootcamp Team
