In the hope the sessions will re-start this week, here is a copy of my plan for our first one back. If it doesn't go ahead I will adapt it for a session in the garage.
Warm Up
A combination of:
Gentle jog
Side ways gallops
Heel flicks
High knees
Spotty dogs
Jacks
Squats
Squat bounces
Three cones will be set out down the path about 6 metres apart.
Round 1 - *insert exercise to cone 1/ job back, *insert exercise to cone 2/ jog back, *insert exercise* to cone 3/ jog back x 3
1. Sprint
2. Squat jumps
3. Moving burpees (jump forward when you jump up)
4. Skaters
5. Lunge walks
Round 2 - partner round: one completes an exercise at the start line the other does the sprint to cones / jog back from round one. One set is a sprint to each cone and back, each partner should so three sets.
1. Plank
2. Squats
3. Press ups
4. Goblet squats
Round 3 - increasing repetition of exercises. Start line x 5, cone 1 x 10, cone 2 x 15, cone 3 x 20
1. Mountain climbers (both legs = 1)
2. Split jumps (both legs = 1)
3. Basket ball jumps
3. Press ups
4. Burpees
Round 4 - increasing repetition of exercises completed at the start line. *insert exercise x 5, sprint to cone 1 and back, *insert exercise x 10, sprint to cone 2 and back, * insert exercise, x 15 sprint to cone three and back *insert exercise x 20
1. Frog jumps
2. Plank twists (twisting under to reach out the opposite side) - one turn each side = 1
3. Crunches
4. Scissor (cross each leg over the top once =1)
Round 5 - Tabata - 20 seconds of exercise / 10 seconds of rest x 2
Squat drops.
If boot camp doesn't happen I will turn these into 40 seconds of exercise / 40 seconds of skipping.
What do you think of this work out - will you try it?
