Sydney Bootcamp – Drummoyne / Chiswick 4th December

Bootcamp Thursday 4.12.2008

0 min

Warm Up

Format: Form a circle and:

  • Jog SWITCH High Knees SWITCH Butt Kicks SWITCH Side out SWITCH Side In SWITCH Skipping

3 min

Joint Mobility: From the ground up

  • Ankle circles
  • Knee Circles
  • Hip Swings with partners, each leg
  • Cat and Camel
  • Shoulder Circles
  • Neck

6 min

Stretch

  • Calves
  • Quads
  • Hamstring
  • Hip flexor
  • Shoulder
  • Chest
  • Back

Activity 1:

Form 2 groups and allocate partner pairs.

10 min

TIME

Group 1: Sprinters stride/skip around the circle

Group 2: Push Ups

Alternate

Partner Activity Window washers

16 min

TIME

Group 1: Side-to-side strides. Facing out to half way and then inside circle for the second half

Group 2: Squats

Alternate

Partner Activity: 1 legged squats

21 min

Group 1: Walking Lunges

Group 2: High Arm Circles

Alternate

Partner Activity: Low arm washers

25 min

Group 1: Bunny Hops

Group 2: Medicine Ball Throws

Alternate

Partner Activity Window washers

29 min

TIME

Group 1: High Knee Jog

Group 2: Jack Knifes

Alternate

Partner Activity: 1 legged squats

33 min

TIME

Group 1: Butt to Glut Jog

Group 2: Plank

Alternate

Partner Activity: Low arm washers

Activity 2:

40 min

Partner Activity: 1 foot mirror with opposite hand – 30 seconds, swap foot, alternate partner

Activity 3:

45 min

Tunnel Ball

Back into Groups 1 and 2

Groups will race to push the ball through, when it is not your turn star jump

Activity 4:

55 min

Cool Down

December 4, 2008 | Filed Under Boot Camp Exercise 

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