OZ Boot-camp Abbotsford /Chiswick / Five Dock Bootcamp Tue December 9th

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

December 9, 2008 | Filed Under Boot Camp Exercise 

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